When it comes to adult ailments, back pain reigns supreme. In fact, 39 percent of adults have experienced back pain at least once in their lives.
Muscle strains, arthritis, and herniated discs are all culprits of back pain. While it can be debilitating, there are things you can do to help ease some of the pain and improve your quality of life.
One of the best ways to get relief from your back pain is to stretch regularly. Stretching lengthens the muscles and relieves tension. It is also a good way to improve flexibility and range of motion in your back.
If you need to relieve your lower back pain, you’ve come to the right place. This guide covers the best back stretches so you can get back on your feet.
1. Child’s Pose
If you’re looking for a stretch for your lower back, hips, and thighs, try the child’s pose. This stretch can release tension and stress that you can hold in your back. It’s a great stretch for the whole back, including the lower back.
Start on the ground on all fours. Keep your hands and knees shoulder distance apart.
Take a breath in and as you exhale, lower your chest to the floor with your buttocks towards the ceiling. During this pose, your forehead should rest on the floor.
If you can, keep your hands clasped in front of you. If not, place them by your sides with your palms up.
To come out of the stretch, press your hands into the floor and lift your head and torso back to the starting position.
2. Cat-Cow Stretch
Are you hoping to increase your flexibility? The cat-cow stretch is a great way to do just that. This stretch is simple to do, and you can perform it anywhere.
To start, move onto your hands and knees with your back flat like a table. Inhale your breath and arch your back up to the ceiling. Exhale your breath and round your back out by moving your chin toward your chest.
3. Pelvic Tilt
If you’re struggling with back pain, you may want to try the pelvic tilt stretch. This stretch targets the lower back and is a great way to release tension and reduce pain.
Start by lying with your back flat on the floor but keep your knees slightly bent. Your feet should be firmly planted on the floor. Take a breath in and move your pelvis upward toward the ceiling while pushing your upper back into the floor.
Hold your pose for thirty seconds and move your body back to the starting position as you exhale.
4. Cobra Pose
It is well-known that Cobra pose stretch alleviates back pain. This is because the position of the spine in the cobra pose helps to lengthen and strengthen the muscles in the back. This stretch also helps to improve the range of motion in your spine.
To perform this stretch, first, lie on your stomach with your feet hip-width apart. Keep your palms flat on the floor beside your chest. As you inhale, lift your chest and head off the floor and look up toward the ceiling.
5. Bridge Pose
The bridge pose can relieve pain by improving your flexibility.
Start this pose by laying down on the ground facing upwards. Keep your feet on the floor and bend your knees.
Move your hips up towards the ceiling until your body is in a straight line from the top of your knees to your chest. Hold this position for thirty seconds.
6. Hamstring Stretch
The hamstring stretch can cut the tension in the muscles and tissues around the spine. When you lessen the tension in these areas, your back pain can start to diminish.
To do this easy stretch, sit on the floor with your legs straight in front of you. Reach out towards your toes and hold the stretch there for a few seconds.
7. Glute Stretch
The glute stretch is a simple but effective way to ease back pain. To do the stretch, stand with your feet hip-width apart with your hands on your hips.
Bend forward while keeping your back straight and touch your toes. Hold the stretch for 30 seconds, then return to standing.
8. Quadriceps Stretch
This stretch helps to ease back pain by stretching the quadriceps muscle.
Start by standing hip-width apart. Bend your left knee and grab your ankle.
Pull your ankle toward your butt and hold the position for thirty seconds. Make sure to switch sides when you are done.
9. Piriformis Stretch
The piriformis muscle is a tiny muscle found in the buttocks area of your body. It helps rotate your thigh muscle outwards and is also used when you move your hip and spine. If this muscle is irritated, your lower back can hurt.
This stretch focuses on the piriformis muscle. Start with your back on the ground and your knees bent. Keep your feet planted on the floor and cross your ankle over your knee.
Gently pull the knee toward your chest until you feel a stretch in your piriformis, and hold it there for thirty seconds. Switch sides when you’re done.
10. The Plank
The plank strengthens the muscles in your core, which support your spine and lower back. This can help to alleviate pain and prevent future injuries.
To do a plank, start by getting into the position you use when you start a push-up. Hold yourself up in that position for as long as you can. Start with 30 seconds and work your way up to 1 minute or more.
Relieving Pain With Back Stretches Can Be Simple and Effective
Stretching may not seem like a lot, but it can be surprisingly effective for lower back pain. It can help to improve your flexibility and range of motion, which can, in turn, help to relieve your pain. Plus, stretching is easy to do and doesn’t need any special equipment.
Sometimes back stretches just won’t cut it. If you’re still in pain after stretching, The Spine Center can help. Contact us to make an appointment today.