Stretching has long been shown to help reduce back pain, so long as the stretches are done carefully and accurately. If you suffer from regular back pain, you may want to consider having a daily stretching routine to help increase the flexibility in your back. The important thing to know is how to do each stretch properly to help your back, not add any extra back pain into the equation. Here are a few stretches that should be able to help you ease your back pain, if even slightly.
Pulling Your Knee Up Towards Your Chest Can Reduce Back Pain
One of the more common stretches for back pain is a stretch where your knee gets pulled up into your chest. It helps to stretch out the lower back, and it allows your hips to also get in on the stretch. To do this stretch properly, first you need to lie down on your back with your feet flexed so your toes are perpendicular to the floor. Then, you raise one leg up to your chest, pulling it up as deep as you can and holding that pose for about 20 seconds. Take deep breaths as you lower that leg to the floor and repeat with the other leg. Both legs should be stretched four times each, in total.
Stretching the Paraspinal Muscles
In order to stretch the paraspinal muscles and reduce your overall back pain, you want to begin a different stretch but start in the same position. While on your back, lift your first leg and cross it over the opposite side of your body. The goal is to keep your knee bent at 90-degrees, and get the leg as close to the floor as possible. Once you are as low as you can go without hurting yourself, hold the stretch for about 20 second again, and release. Follow up with the other leg, and again, do a total of four on each side for this stretch.
Yoga Stretches Can Help Alleviate Back Pain
Both the cat and the cow position can help you strengthen the muscles directly around your spine, which can do wonders when you suffer from back pain. They allow you to stretch out your back as deeply as you feel comfortable, and change how deeply you stretch each time you return to the stretch. Start off on your hands and knees. First, arch your spine upwards while exhaling, and hold the pose for 5-10 seconds. You want to feel a tightening around the spine itself during the stretch. Then, you slowly sink your back, back down, until it is parallel to the floor while inhaling. Hold this for the same amount of time, and repeat about ten times.
The Cobra Can Help with Lower Back Pain
If your back pain is localized to your lower back, you may want to consider the cobra stretch. For this, you start with your legs out straight behind you, your stomach on the floor, and your upper body supported by your forearms. From there, you want to very carefully and slowly begin to raise your upper body off the floor, leaving your hips on the floor. Once you feel a stretch come through your abdominal muscles and your lower back, you want to stop there and hold it for about ten seconds. Then you should lower yourself back down and hold the original position for another ten seconds. This should be repeated five times before moving on.
The Restful Pose Can Put Back Pain to Rest
One of the more common yoga poses is the restful pose. It also happens to be a great pose for those with back pain. You should start off sitting on your legs as they are bent up beneath you, leaning forward until your head touches the floor. Your arms should be beside you, lying next to you and your hands should be near your buttocks, but down on the floor near your feet. From there, you need to bring your arms up beside you and then stretch them up over your head so they are touching the floor in front of you. Hold that pose for 20 seconds, and slowly return to the original position. You want to repeat this process three times. This can help with back pain from your shoulders down to your hips, and anywhere in between.
Contact the Experts When You Need Relief from Back Pain
You cannot do everything on your own. If your back pain is altering the way you live or the quality of your life, then you need outside help to handle the pain. Call on a chiropractor to be able to give you guidance as to where your pain originates from and how to make the pain less, or ideally, stop. Once you know the cause of your pain, you can take steps to ensure that it goes away and doesn’t come back.
