Lower back pain is a common health issue, primarily because it can be caused in many different ways. It can be caused by an underlying condition, it can be a symptom of something like a herniated disc or it could be a side effect of bad posture caused by a sedentary lifestyle. Regardless of what is causing your back pain, these stretches can help alleviate the pain as well as strengthen your back muscles.
It is extremely important that you pay attention to your body and communicate with your muscular health provider when self-treating your back pain. These stretches should be comfortable and easy to do, so if you experience more pain then you should stop immediately.
Child’s Pose
The child’s pose aims to relax your lower back muscles and increase spinal mobility as well as blood circulation.
- Start with your hands and knees on the ground
- Sit your hips back until they rest on your heels and your stomach is resting on your thighs, holding this position for ten seconds
- Repeat five times, relaxing in between each stretch
Widening your knees and using something soft to rest your head on can provide you with more comfort when doing this stretch.
Cat-Camel Stretch
Also known as the cat-cow stretch, this will really wake up your spine as well as working your abs and stretching your shoulders and neck.
- Start with your hands and knees on the ground
- Arch your back towards the roof and look forward to stretching your spine and neck, holding for five seconds
- Arch your back towards the floor and look down, holding for five seconds
- Repeat ten times
Placing your hands slightly in front of your shoulders will reduce stress on the wrist. Using cushions under your knees will help provide support for them.
Hamstring Stretch
When sitting for extended periods of time, the back of the leg can tighten up. Keeping them loose with stretching will help prevent strains and tears.
- Start by sitting on the floor with one leg stretched out straight in front of you, with the other bent. You can rest the foot of your bent leg on the inner thigh of your straight one.
- Hinging at the hips, lean forward aiming to touch your toes until you feel a stretch. Maintain a straight back while stretching.
- Hold the stretch for ten seconds, then do the stretch for your other leg.
- Repeat five times
Sphinx Stretch
A gentle backbend that stretches your spine in a relaxed manner. It also works the chest and buttocks as well.
- Start by lying on the floor with your elbows under your shoulders and your palms face down on the floor
- Lift your chest up until you are facing forward
- Stay strong in the pose while focusing on breathing
- Hold this pose for one to three minutes
Stretching will help you relieve pain and tension in your back and help strengthen it at the same time. Your back is vital to your health and wellbeing and should be taken care of so you can walk around, bend over, and much more without having to worry about pain.
