5 Stretching Exercises To Naturally Relieve Back Pain

Do you suffer from back pain? Discover 5 easy, healthy stretches that will help you naturally relieve your pain. 
5 stretching exercises to naturally relieve back pain

Back pain is very common in today’s world with the sedentary lifestyle we lead and the constant use of electronic devices that are so prevalent. In this article, you will find 5 stretching exercises to naturally relieve back pain!

This symptom can be due to many different things, but usually it is due to poor posture while working or walking.

It is characterized by a feeling of tension or stiffness in the lower back, sometimes it is accompanied by tingling and difficulty moving.

While it is usually handled with a little rest and some painkillers, for many people it is a chronic and recurring problem.

Fortunately, there are many effective ways to combat it, including ways that do not involve excessive medication.

For example, just doing a few stretching exercises can relax the muscles to quickly get some relief from this condition.

Since many may not know how to do it, we will show you 5 easy options to relieve back pain.

1. Lower back kyphos extent

Woman doing exercise on a ball

This simple exercise can be a little difficult for people with back stiffness or a lot of back pain.

But with a little practice, you get better and get better muscle and joint mobility.

In addition, it is a very good extent to increase your energy and improve your posture.

How do I do it?

  • Lie back on a round surface (like a large ball) and gently support your back slightly lower than the height of your shoulder blades.
  • Get a good grip on the surface, breathe deeply and let the rest of your body sink slightly.
  • Your spine will bend to the surface. Hold for 5 to 10 seconds.
  • Do 8 repetitions.

2. Psoas and iscas extensions

These stretches put together are helpful in strengthening your back and improving both your posture and the movement of your joints.

Regular training of them improves your coordination and at the same time strengthens your hips to prevent injury.

How do I do it?

  • Look for a surface with support, such as a table and two belts.
  • Use one of the belts to tie one foot to a table leg and place the other just below your other foot.
  • With the help of the belt, bring your knee to your chest while lying back on the table.
  • Stretch your knee little by little until you feel tension, hold for three seconds, and return to your starting position.
  • Repeat with the other leg.

3. Crossed hip extensions

The crossed hip extension is one of the most complete and effective extensions for relieving back pain.

As it improves your flexibility, it is ideal for relaxing your shoulders, hips and other parts of your body that are also affected by tension.

How do I do it?

  • Lie on an exercise mat, turn your pelvis to one side while rotating your spine  to the other side.
  • Your upper leg will move forward while the other leg moves back with the knee bent.
  • Extend both arms out to the side that your spine extends toward, as well as your head.
  • Hold the position for 10 seconds and relax.
  • Do 3 repetitions on each side.
  • Combine the stretch with deep breathing.

Extent of piriformis

Piriformis extension is a simple way to stretch the back muscles and relieve tension and stiffness.

How do I do it?

  • Lay your face on a mat, bend your knees and place your feet on the ground.
  • Next, lift your right knee toward your chest and hold it with your left hand. Hold for 5 seconds.
  • Return to your starting position and repeat with your other leg.
  • Gradually increase the resistance for up to 30 seconds.

5. Hip flexors extent

Woman practicing yoga

Your hip flexors consist of large psoas, small psoas, and iscas muscles inserted into the smaller femoral knots of the thigh.

Stretching your hip flexors has a calming effect on the back region and relieves pain and stiffness, especially from poor posture.

How do I do it?

  • Go down on your right knee and place your left foot in front of you so that your left hip and knee are at a 90 degree angle.
  • Place your right hand on the right right hip and push it forward so that it is in front of your right knee.
  • Keep your chest up and avoid leaning forward.
  • Hold for 10 seconds, rest and repeat with the other side.

As you can see, you do not need to be a professional to do a few stretches when you feel the back pain start to show up.

Try these exercises to relieve back pain, at the first sign of pain. You will be pleasantly surprised at how much they help.

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