Stretching Exercises to Reduce Back Pain

Stretching Exercises to Reduce Back Pain

Are you always finding yourself searching for a place to sit or lie down because of how sore your back is? Back pain is a very common health issue that makes standing for long periods a chore. It can affect people of any age for various reasons. Common reasons for back pain include lifting heavy weights, bad posture or sitting still for long periods. The more mobile these muscles are, the more mobility the back has. In this article, we’ll introduce some simple stretching exercises that you can do in the comfort of your home to help ease back pain.

Stretches for Back Pain

There is a sufficient amount of research and evidence which suggests that stretching is a viable treatment option for lower back pain. Here are some stretching exercises you can perform to increase flexibility and reduce tension that may build up in your back.

Knee to Chest Stretch 

This exercise stretches your glute and piriformis muscles which relaxes your lower back. You can perform this by following the steps below:

  1. Lie down on your back with bent knees and both heels on the floor;
  2. Place both hands around one knee and pull it towards your chest;
  3. Hold the pose for 30-60 seconds;
  4. Repeat with the other knee.

Kneeling Lunge Stretch

This stretch lengthens the hip flexor muscles and can help fix posture by reducing tightness in the muscle. Follow the steps below to do the kneeling lunge stretch:

  1. Enter a kneeling position;
  2. Place one foot forward, forming a 90-degree angle between the back of shins and thighs while keeping the other foot in place;
  3. Place both hands on the top of the thigh, slowly leaning forward until you can feel a stretch;
  4. Hold this position for 30 seconds;
  5. Repeat with the other leg.

Piriformis Muscle Stretch

The piriformis muscle stretch might help in alleviating pain and tightness in your lower back. Perform this stretch by following the steps below:

  1. Lie on the back with both knees bent and heels flat on the floor;
  2. Cross one leg over the other, resting the ankle on the bent knee;
  3. Gently pull the bottom knee towards your chest until you feel a stretch in your buttocks.
  4. Hold this position for 30-60 seconds;
  5. Repeat with the other leg.

Cobra Stretch

The cobra stretch is a common yoga pose that can be used to increase flexibility in your back. You can perform the cobra stretch with the following steps.

  1. Lie face-down on your stomach;
  2. Place the hands shoulder-width apart, slowly lift yourself up by pushing onto your hands;
  3. Rise from the ground, pushing your upper upwards with your hands while keeping your lower body on the ground;
  4. Hold the position for 15 seconds ;
  5. Return to the ground and repeat 5 times more.

There are many benefits to stretching regularly. Performing the stretching exercises mentioned above will help alleviate your back pain. However, if back pain still persists, consider going to the doctor or a certified professional.