Back pain relief exercises and stretches:
Back pain is a very common problem and will affect some points during our lives. The good news is that it’s not a serious problem and cause by simple strain to a muscle. As for as possible, it’s best to continue with your daily activities as soon as you can and keep moving. Being exercising won’t make your back pain worse. Even if you have a bit of pain and discomfort. These exercises help to get back pain relief. Back pain includes lower back pain, upper back pain, and middle back pain. Nerve and muscular problems, and degenerated disc disease can result in back pain. Its symptoms may be a relief with a pain killer. Most of the people do these exercises at home for back pain relief.
8 exercises for back pain relief:
1. Cat cow stretch:
Cat cow stretch is a popular tip for stretching the lower back pain. This exercise help to get back pain relief.
To perform cat-cow stretch:
Start on the hands and knees in the tabletop pose with the straight back. Slowly tilt the pelvis back and allowing the spin to curve inward. Breathe in during exercise and lift the head to look upward. Move the pelvis in the opposite position. Slowly drop down the head look toward the ground. Repeat this cycle for some time when you can do it easily.
2. Knee to chest stretch:
Knee to chest stretch is important for lower back pain. It can help lengthen your lower back. Also relieving tension and pain.
To perform knee to chest stretch:
Lie on your back with the knees bend and your feet flat on the floor. Using both hands to grab your right lower leg then interlace your finger and clasp your wrists under the knee. While keeping your left foot flat on the floor and pull your right knee up to your chest then you fell lightly stretch in your lower back. Hold your right knee against your chest for 30 seconds then release your right knee and return to the straight position. Repeat this with your left leg 2-4 steps. Repeat this cycle three times for each leg.
3. Hamstring stretch:
Hamstring stretch relieves the back pain of the leg. Where some muscles support the work of the lower spine.
To perform the harm stretch:
Start, lie on your back with one knee your bent. Threat the fitness band or towel beneath the ball of the foot on the unbent leg. Full back on the fitness band slowly, straightening your knee. Then you feel a gentle stretch along the back of your leg. Hold the stretch for 20-30 seconds. Repeat 5 times for each leg.
4. Cobra pose exercise for back pain relief:
Cobra pose is the best way to relieve back pain and this backbend stretches your abdomen, shoulder, and chest. It may also help to relieve stress and fatigue.
To perform cobra pose:
Lie on your stomach with your hands and under your shoulders. Pull your arms firmly to your chest. And don’t allow your elbows to go outside. Press your hands to slowly lift your head, shoulder, and chest. You can lift halfway or all way up. You can leave your head to deepen the pose. Bring your arm to your side and rest your head. This pose release tension from your lower back.
5. Bridge pose:
Bridge pose is beneficial for back pain. Strengthen the in the back of your body gives some comfort. When you do this pose correctly, then a bridge exercise can help you a better posture. And also improve Athletic performance. This exercise offers a number of other benefits.
To perform the bridge pose:
Lay on your back with knees bent, and feet flat on the floor. Your pelvis should be neutral. Push your feet into the floor to activate your glutes, and then slowly lift your hips upward the ceiling. Then you want to focus on keeping your torso still. Stop at the top and then slowly release the gills as you lower your hip to the ground.
6. Child pose:
Looks like you are resting, but child pose is an active stretch that helps to lengthen the waist. It also helps to relieve back pain.
To perform a child pose:
Begin with each of the arms outstretched in the front of you. Then sit back so that your butt muscles relax at the very top but not touching your heels. Hold this position for 10-15 seconds. Repeat as many times as needed to achieve a good, comfortable.
7. Pelvic tilt:
Pelvic tilt engages the abdominal muscles and stretches the back of the waist. This simple exercise focusing on strengthening and stretching the muscles of the core. Pelvic tilt exercise is effective and beneficial for middle back pain.
To perform pelvic tilt:
Lie on a mat on the floor with your knees bent and your feet flat on the floor. Extend your arms alongside your torso and facing down your palms. The back of your head should be touching the mat. Your neck should be aligned with your spine. Engage your abdominal muscles and allowing that to tilt your tailbone upward. You feel a gentle stretch of your low back.
8. Spine twist
Spinal flexion provides a great deal of stress relief for the entire back as well as the neck. You lie down, relax and gravity helps you. Spine twist exercise is more beneficial and affected for middle back pain and lower back pain.
To perform spine twist:
Lay on your back and then bring your arms to a T-shape on the ground. Bring your knees toward your chest. Slowly lower both knees to the left and keeping the neck neutral or kneeling. Keep both shoulders on the floor. Hold anywhere between 1-3 minutes.
Back pain and tightness are very common. Maintain good posture and avoid a long time period of sitting may help prevent these symptoms. Include these exercises in your daily routine exercises then you can relieve back pain and reduce a verity of symptoms.