Back Pain Stretches

Lower Back Pain Deep Stretch

Back Pain can slow and stop you from doing everything you need and love to do. Working from home can offer you many advantages, but like all things, it requires a period of adjustment and some discipline until we feel comfortable and productive. In these weeks, many people have been catapulted into this new experience of working from home due to the confinement measures to prevent the spread of Covid-19.

  • Experts recommend the regular practice of a series of simple and effective exercises to treat and relieve low back pain.

This gentle and relaxing routine will lengthen the muscles in your hips and lower back to relieve stress and tension. You will start by stretching your leg, then flexing your knees, rotating your hips, tilting your legs to let your lower back relax and stretch. You will need your yoga mat, your yoga rectangular pillow, comfortable clothes, and your water.

Before moving on to the exercises to stretch your back, we want to remind you of some good habits that experts recommend to all those people who these days have had to improvise a space at home to telework:

When you are sitting:

  • keep shoulders relaxed
  • elbows at 90 degrees
  • the top edge of the screen at eye level
  • feet resting on the floor (avoid crossing your legs)

Take breaks throughout the day. Ideally, take a 5-10 minute break every 50 minutes after sitting. During breaks, move around and try to activate your muscles.
In addition to adopting this new work environment to favor better postures, during breaks you can practice a series of stretches to relieve tension and prevent back pain.

Back and cervical stretches
Stretch your neck. Sitting or standing, perform lateral neck stretches to the right and left. Hold each side for 10 seconds and help yourself with your hand, but without exerting pressure or force.

Dorsal stretches. Sitting or standing, stretch the arms above the head, bend the right and catch the elbow with the left hand. Hold for 15 seconds and repeat on the other side.
Back and lumbar stretches

Stretch flexors. While standing, lift one leg out straight and prop it up on a chair or stool. Lean your body forward keeping your back straight and relaxed. Breathe and hold for 15 seconds. Do it again with the other leg.

Stretch lumbar. Standing with your feet hip-width apart and your knees slightly bent, bend forward until you touch the ground with your fingertips (bend your knees more if necessary) and fully relax the muscles of the trunk, back, neck and arms.

High back stretches
Chest opening. Lay a folded blanket or pillow on the floor and lie on your back with your head resting on the floor. The arms crossed relaxed and the knees bent with the soles of the feet on the ground. Take a deep breath and fully relax your muscles. Hold for about 10 breaths.

Relax shoulders. Standing or sitting, circle your shoulders, starting the movement from front to back. The arms are relaxed and the movements are slow and deep and follow the rhythm of the breath.

This stretching routine can help us keep our muscles flexible and prevent possible back injuries. However, before performing them, it is advisable that you seek advice from a healthcare professional, who will assess what your needs are and the most appropriate movements for you.

Frequently Asked Questions

What Causes Lower Back Pain?
Lower back pain caused by degeneration and injury of the spine. Back pain that comes on suddenly and lasts less than six weeks (acute) can be caused by a fall or lifting of a heavy object.

How to relieve pain in the lower back?
Most people with lower back pain should apply heat or ice. Some people can get pain relief from an over-the-counter anti-inflammatory medication such as ibuprofen (Advil, Motrin IB, and generic) or naproxen (Aleve and generic). Do not take more than the recommended amount.

How to remove low back pain home remedies?
Take note of these home remedies against back pain might help you:

  • The hot and cold technique. Place a few ice cubes on a towel until it reaches a fairly cold temperature.
  • Massage.
  • Infusion of horse chestnut.
  • Rosemary and vinegar.
  • Sage infusion.
  • Vitamin C.
  • Stretching & Exercises.
  • Improve posture.

Need more Stretching Exercises?

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