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Super effective - 9 easy stretches to get rid of back pain.

Updated: Apr 12, 2019


First of all Congratulation and thanks!


To all, who have connected with me to inform that you have actually lost 5 kg in 2 weeks with the weight loss diet plan I have given.


Now, this post is particularly for you all who wanted me to give you remedy for back pain, as it is hindering your daily physical activities.


Almost everyone experiences lower back pain from time to time.





Repeated heavy lifting or sudden awkward movement can strain back muscles and spinal ligaments.


If you are in poor physical health even little strain can affect your back and cause aches which can affect your daily movement.


Prolonged sitting or lying down, poor posture, all these can be the causes for back pain.

Excess weight can also strain your back.


If you suffer from back pain, you know how frustrating it can be and can limit your movement causing further stress.


Excess weight around the mid-section, shifts your center of gravity forward putting lot of strain on your back muscles.


Maintaining a healthy weight or losing weight can ease and prevent back issues.

Dropping just few pounds can make a big difference to your back.

Back pain can be resolved by keeping your spine strong and flexible through regular stretching.



9 effective stretches for back pain:



1. Child Pose :


Child pose helps to stretch the hips, thighs and ankles.





It relaxes the abdominal muscles while stretching the muscles of the back torso. It is a true resting pose that you can hold for long period of time comfortably.


This pose helps in reducing stress and fatigue.


You can even do this stretch on the bed before sleeping, It will calm your senses.

It is super easy and gives a feeling of deep relaxation.


It greatly benefits your body, when you have back ache.


Child’s pose stretch elongates your lower back.

Constant sitting or standing for prolonged hours can lead to compression in the lower back. Your entire body weight comes on your lower back without engaging your abdominal muscles.


This stretch opens up the lower back area.


Just like your lower back, your hips may also suffer from incorrect posture. Sitting on a chair for long hours tightens the muscles in and around the hips.

By separating the knees wider than your hips so that your stomach rest in between in this stretch, provides a rejuvenating stretch to the hip.


It helps in alleviating the hip pain.


It also increases blood circulation.


This pose is highly beneficial if you practice daily.


How to do:-


Kneel down on the floor and touch your big toes as you sit on your heels. Spread your knees hip width apart, Inhale.


Bend forward and lay your torso between your thighs and exhale.


Stretch your arms in front of you with the palms towards the floor stay as long as you are comfortable.


Caution: People who suffer from high blood pressure should avoid child’s pose.




2. Hip flexor stretch:


The hip flexors are a group of muscles around the upper and inner thighs and pelvic region.





Nearly every movement you perform requires proper flexion and stabilization of the hip flexors.


This stretch requires control and balance. When you first try it, reduce the amount of forward press.


How to do:-


Begin by kneeling on a mat.


Lean forward towards the bent front knee until you feel the stretch on the opposite thigh.


Hold the stretch for 10 seconds, repeat 5 times.


Due to long hours of sitting, the front of the hips become tight, this causes the hip muscle to pull the lower back forward that increases stress in the lower back.

Increased flexibility will help with decreased back pain in upright activity.

To maximize the benefits from these stretches make it a non-negotiable part of your daily routine.




3. Trunk rotation stretch :


This stretch will work on increasing flexibility in your lower back and hips, allowing for greater mobility and rotation in spine.





How to do:-


Lie on your back with your knees bent and your feet flat on the floor.


With your knees together bring them to one side, your feet should stay on the floor.

Hold for 5 seconds.


Keep your core tight while moving your legs to the opposite side. Hold for 5 seconds.

Repeat this starting with 5 times and slowly make it to 10 reps.




4. Press Ups :


Press ups can relieve lower back pain by stretching the abdominal muscles, relieving tightness that can pull the spine in a forward position.





How to do:-


Lie on the floor.


Rest on your forearms or your palms, then extend your back keeping your head and neck in line with the rest of your spine.

Tighten your abdominals during this exercise.




5. Band Hamstrings stretch:


Tight hamstrings can contribute to lower back pain.





The hamstring stretch can gradually lengthen and reduce tension in the hamstring muscle and reduce tension on the lower back.


How to do:-


While lying on the back, hold each end of the band and wrap it behind the right foot


Keep your leg straight as you gently pull in front of the body until you feel a comfortable stretch.

Hold for 10 to 20 seconds.


Switch to the other leg again holding for 10 to 20 seconds.

Repeat 3 times each side.


Do this twice a day for quick relief.




6. Wall hamstring stretch:


How to do:-


Lie on the floor, with the buttocks against a wall and the legs stretched up against the wall.





Try to push the knee as straight as possible. This stretch is amazingly relaxing and very gentle on the lower back, as the body is supported by the floor and legs comfortably resting on the wall.




7. Bridge:


The bridge strengthens your lower back and hip muscles.





This pose is good for the spine neck thighs and hip flexors.


Workout on firm surface like yoga mat or even on carpeted floor.


How to do:-


Lie on your back with your arms on the side, knees bent and feet flat on the floor.


Slowly raise your glutes off the floor. With your feet and thighs parallel, push your arms into the floor.


Hold for 5 seconds.


Repeat 10 times.




8. Cat- Camel stretch:


The cat and camel stretch is a gentle exercise that stretches and strengthens the muscles that stabilize the spine.





It is an effective stretch that extends your lower back into flexion.

This exercise is a controlled, gentle spine movement.


How to do:-


Get on the floor on your hands and knees.


Place your hands straight from your shoulder.


Inhale and slowly push your back upwards rolling into an arch.


Hold this position 30 seconds. You will feel a gentle stretch in your upper back and between your shoulder blades.


As you descend from the cat, stretch lower your back and come to camel pose lifting your pelvis towards the ceiling while dropping your chest towards the floor and lift your head slightly.

Hold the stretch for 30 seconds.


Transition back into the cat pose.

Repeat. Do 10 reps.




9. Ankle over knee:


How to do:-


Lie down with the knees bent.





Lift your left leg crossing over the other with the toes on your right knee.


Rest your left hand on the left knee gently pressing towards the floor.

Hold for 5 seconds. Repeat 3 times.


When your hips are too tight, the stress of body movement is transferred to your lower back. Stiffness in these muscles also causes discomfort below the waist.


The above stretches are most effective when done for a duration of 30 to 60 seconds.

You can reap great results by doing these stretches twice daily on a regular basis.

The best time to do these are on waking up each morning and just before going to bed in the night.


Back pain can be resolved by keeping your spine strong and flexible through regular stretching.


Not just that, these stretches will help tone up your muscles giving you a fitter look, keeping your body in top shape so that you can get back to your workout regime and burn more calories to lose weight, without injuries or prolonged muscle soreness.


Maintain proper posture while sitting.


Remain as active as possible.


Avoid taking long period of bed rest, rather walking and light exercises will help.


Add sufficient calcium and magnesium in your diet.


The above exercises will help you quickly get rid of your back trouble and put you back on track like before.


Prepare yourself to get back to your weight loss journey!



P.S: If you have lower back pain that lasts more than a few weeks or that limits your ability to function normally. Make sure you visit a doctor or a physio- therapist to help decrease your pain and improve your overall mobility.



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