Back pain can make it hard for you to engage in some daily tasks you used to do effortlessly. When it strikes, many people turn to serious interventions like intense pain killers or surgery in a bid to get rid of the pain. But you don’t have to take those measures for your back pain, a simple change in routine can work wonders for you.
Adding some spine-focused stretches or exercises to your daily routine can loosen your muscles, strengthen your spine and increase your flexibility. Your back bones and muscles probably got stiff or strained as a result of your sitting posture or some heavy duty work you do. Regularly stretching your back alleviates back pain as it improves circulation and relaxes your tight muscles.
If you are currently experiencing debilitating back pain, you will feel limber in no time when you incorporate these back pain stretches into your daily routine:
Seated twist stretch is best for mid-back pain. It can help you determine how tight those back muscles are while increasing the level of circulation on both sides of the back. To perform this stretch, start by
- Sitting up straight on the floor or a chair with your legs crossed or stretched out in front of you.
- Place your right hand on your left knee and your right hand behind your back, and then slowly twist your back.
- Hold that left-sided twist for 30 seconds before returning to your original position.
- Repeat on the right side
You can practice the seated twist wherever you are, even in the office, and as much as four times a day.
Child’s pose is a very simple and relaxing yoga pose. The stretch provides great relief for lower back pain as it helps improve circulation in the spine and relaxes the muscles at the lower back.
Just as the name sounds, performing child’s pose will have you imitating children’s posture. You start by going down on all fours like you want to crawl. Then you sit your hips back and make sure the front of your feet is flat on the floor while stretching out your arms till you feel a mild stretch in your back.
Trunk Rotation Stretch
Trunk rotation stretch is quite similar to the seated twist except for the fact that you do this stretch lying on the floor. Lie on your left side with your right knee bent without lifting even an inch of your upper back from the ground. Rotate your right leg toward the floor until you feel a stretch. Repeat the same process for the other side. Make each stretch last for 5 seconds and repeat 10 times.
The bridge can strengthen your spinal cord muscles as well as the muscles in your abdomen and buttocks. Your standing or sitting posture will even improve when you perform this stretch regularly.
To perform the bridge, begin by lying flat on your back. Draw your legs backwards, towards your butt and then do a push up from the floor with your shoulders, hands and feet flat on the ground. Hold the position for 5 seconds before returning your back and butt to the floor. Repeat each set 12-15 times.
This is another exercise that’s as gentle and simple as the child’s pose. Cat-cow Pose not only stretches and loosens the muscles of your spine; it also unbuckles your shoulder muscles.
As the name suggests, you will be doing two different poses that interlink. Both poses begin with you going down on your hands and knees: your knees below your hips and your hands below your shoulders. For the cow pose, you inhale and hold your gaze towards the ceiling with your tailbone sticking up. And for the cat pose, you exhale tucking your tailbone in and dropping your head. Repeat the cat-cow stretch for 5 to 10 breaths.
When doing any of these stretches, don’t overexert yourself. None of these poses should cause you pain, back out immediately if you feel any pain and consider seeing a doctor.