Back Pain Stretch

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Back Pain Stretch Exercises and 1 Home Therapy Step by Step

Back Pain Stretch Exercises

Ninety percent of all adults in the U.S. experience back pain sooner or later. Regular stretching can better your chances or at least push sooner off until later.

Back pain stretch exercises can help you say goodbye to pain. Exercises that include muscle strength, flexibility, and aerobic fitness are beneficial for back pain.

Stretches increase the flexibility of the back tendons and ligaments. They also help increase range of motion and promote functional movement in the event of muscle ailments or limitations.

Muscle flexibility reduces the risk of injury and the tendency to have pain. That is why is so important to stretch your entire body, not just your back.

Harvard University experts advise doing the stretches gently, without bouncing. If you don’t have a routine yet, it’s best to do it gradually, starting at a low intensity.

The following exercises will help you recover your mobility and make you feel great.

Child’s pose Stretch

This popular yoga pose gently stretches your lower back muscles, which will likely have contracted if they hurt.

Start with your hands and knees on the floor, with your hands under your shoulders and your knees under your hips. Stretch forward by extending your arms and placing your palms on the floor.

Child's pose Stretch for Back Pain

 

 

Torsion of the lumbar area

This exercise not only stretches your lower back but your glutes as well, which can tense up when your lower back hurts, ultimately causing more pain.

Lie on your back on the floor with your knees bent and your feet flat on the floor. Extend your arms to each side in a “T” shape. Keep your shoulders flat on the ground as you slowly roll your knees to the side.

Torsion of the lumbar area for Back Pain

 

Torsion of the lumbar area with extended legs

Torsion of the lumbar area with extended legs

 

 

 

Torsion of the lumbar area with extended legsUse your hand to pull your leg if you need extra pressure, this might help relieve lower back and hip pain.

Remember to be gentle, hold for a few seconds, and then try again.

Torsion of the lumbar area with extended legsQuad and Hamstring Stretching Exercise for Back Pain

Quad and Hamstring Stretching Exercise for back Pain

Single Quad and Hamstring Stretching Exercise for Back Pain

Single Quad and Hamstring Stretching Exercise for Back Pain

Back Extension Stretching Exercise for Back Pain

This is also known as the Cobra Pose in Yoga. It’s time to arch your back and strengthen the spinal column. It is known this pose can help Soothing Sciatic Pain.

  • It strengthens the arms, shoulders, back, legs, and abdomen.
  • It can help you improve your posture, especially if you work on a desk all day.
  • It stretches your entire spine to improve flexibility and releases tension.

Back Extension Stretching Exercise for Back PainButterfly Stretch for Lower Back Pain

This stretch will help you to open up your thighs and hips, it will also help you reduce the pressure as you lean forward to stretch your lower back. From here you relax your thighs, hips, groin, and entire back.Buttlefly Stretch for Lower Back Pain

 

Standing Quad and Hamstring Stretching Exercise for Back Pain

This is a great Back Pain Stretch, just separate your legs, distribute your weight evenly, then let your own body weight stretch your spine.

Standing Quad and Hamstring Stretching Exercise for Back Pain

Single Hamstring Stretching Exercise on the back

Single Hamstring Stretching Exercise on the back

Downward Facing Dog for Back Pain

This pose will help you release the tension from your lower back all the way down to your neck. It will help you align your column, it will give your legs a good stretch, and will strengthen your arms.

Downward Facing Dog for Back Pain

 

Cat-Cow Stretch for Back Pain

Cat-Cow Stretch for Back Pain

 

Lunge Stretching Exercise for Back Pain

Lunge Stretching Exercise for Back Pain

Recommendations

  • Back Pain Stretch can help you as long as you make a habit and do a stretching routine at least twice a week.
  • A healthy diet and constant exercise along with a good stretching routine can help you improve.
  • If the pain persists even with positive changes in your lifestyle then you might want to check with your doctor.

Recommended Stretches:

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