Alleviate Back Pain With These Simple Stretches
Back pain can be a real downer. Fortunately, there are many remedies that can relieve back pain. In fact, certain conditions will improve with just a few simple stretches. Here are some that may help you feel better.
Trunk Rotations
Trunk rotations require you to lie on your back. Bring both knees up to mimic the position of you sitting in a chair. Your arms should be straight out at your sides. Rotate your lower body so your knees go down to one side of you. Hold for 15 to 20 seconds. Then bring your knees back to starting position and work the other side. Do 5 – 10 repetitions.
Knee to Chest
For this exercise, you need to lie on your back with your knees bent facing the ceiling. Then lift one of your knees towards your chest and clasp it with your hands. Hold it for 30 – 60 seconds making sure to feel a slight stretch in your back. Release your leg and repeat the movement with your other knee. Repeat three times with each leg.
You can make this exercise more difficult by lifting both knees simultaneously. Hold for 30 seconds and release. Repeat three times.
Pelvic Tilt
Start by lying on the floor with your knees bent, feet flat on the floor and your arms by your side. Gently arch your back and push your stomach out to stabilize your core. Hold the position for 5 – 10 seconds, then relax. Push your pelvis up towards the ceiling without it leaving the floor while tightening the muscles in your abdomen and buttocks. Your lower back should be pressing the floor. Hold 5 – 10 seconds, then relax.
Start out with 5 – 10 repetitions and work your way up to 25 – 30.
Cat-Cow Stretch
The cat-cow stretch starts with you on your hands and knees with your knees hip-width apart. Pull your belly towards your spine to arch your back while letting your head drop forward. Hold for 5-10 seconds, then return to the starting position. Raise your head and let your pelvis fall forward so it curves down towards the floor. Hold 5-10 seconds. The entire stretch should be repeated 15-20 times.
Seat Forward Bend
Sit on the floor with your legs straight out in front of you. Hook a bath towel around your heels. Gently bend forward bringing your abdomen towards your legs keeping your back straight and using the towel for support. Hold for 30 seconds and rest for 30 seconds. Repeat three times.
Supported Bridge
The supported bridge requires you to lie on your back with your knees bent and your feet flat on the floor. Lift your hips and put a cushion or foam roller under your lower back. Let your body completely relax against the roller. Hold for 30 – 60 seconds and rest for 30 – 60 seconds. Repeat 3 times. .
Flexion Rotation
To do the flexion rotation, you will need to lie on your right side with both your legs out straight. Bend your left leg so your foot hooks behind your right knee. Grab your left knee with your right arm. Place your left hand behind your neck. Touch your left shoulder blade to the floor to slowly rotate your body. Hold 1 – 3 seconds and repeat 10 times. Then switch sides.
Belly Flops
For this exercise, you will need to start with a towel or blanket rolled up and placed in front of you horizontally. Lie down over the towel so it’s under your hips. Allow your body to relax completely. Your head can be turned to either side. Hold the position for 1 – 2 minutes, then take a 30 to 60 second break. Repeat 1 – 3 times.
Child’s Pose
This traditional yoga pose requires you to begin with you on your hands and knees. Sink back gradually until your buttocks touch your feet. Your belly should rest on your thighs and your arms should be straight out in front of you facing up. Focus on your breathing while allowing any tension to be released from your body. Hold for 60 seconds.
Summary
These exercises are all terrific for relieving back pain and they can easily be performed in the comfort of your home. Which will you be adding to your routine?
For more options on how to reduce back pain check out our article on inversion tables.