5 Stretches To Relieve Back Pain

Back pain is a very common ailment today. It is due to people’s immobile lifestyle and constant use of electronic devices, which has become significantly more common. Today we present five easy stretches to relieve back pain!

Try stretching your back muscles to ease the pain

Back pain can be caused by a number of different factors, but most often it is due to poor posture while working or walking. The ailment is characterized by a feeling of tightness or stiffness in the lower back, and is sometimes accompanied by tingling or difficulty moving.

Although the pain usually goes away with a little rest and painkillers, for many people it is a chronic and recurring problem.

Fortunately, there are many effective ways to overcome it, not all of which require resorting to excessive medication intake. For example, by trying these few stretches on your back, you can relax your muscles and get quick relief from the trouble.

Since such stretches are not necessarily familiar to many, we show five easy options for them.

1. Stretching the back for kyphosis

This simple exercise can be a little tricky for people with back stiffness or a lot of back pain. However, with a little training, it will start to naturalize, and you will get more mobility in your muscles and joints.

In addition, it is a very good stretch to increase energy and improve posture.

How is it done?

• Lean on a round surface (e.g., a gym ball) and support your back slightly below the level of the shoulder blades.
• Take a good grip on the surface, take a deep breath and let your body slowly sink down.
• Your spine curves according to the shape of the surface. Hold the position for 5-10 seconds.
• Do 8 repetitions.

2. Lumbar and hip flexor stretches

Together, these stretches are useful for strengthening the back and improving joint movement and posture.

Exercising them regularly improves coordination while strengthening the hips, which prevents injuries.

How is it done?

• Find a supported base (such as a table) and two belts.
• Use one belt to tie one leg to the leg of the table and place the other belt under the other leg.

• Use your belt to bring your knee towards your chest as you lean on the table.
• Gradually stretch your knee until you feel tight, hold the position for three seconds and return to the starting position.
• Repeat for the other leg.

3. Hip cross-stretching

This is one of the most complete and effective stretches to relieve back pain. In fact, because it improves flexibility, it is also ideal for relaxing tight shoulders, hips and other body parts.

How is it done?

• Lie on your back on a training mat and turn your hips to one side while rotating your spine to the other.
• The upper leg moves forward, while the other leg moves backward, the knee hooked.
• Stretch both your arms and head in the same direction your spine stretches.
• Hold the position for 10 seconds and then rest.

• Do 3 reps on each side.
• Combine stretching with deep breathing.

4. Piriformis stretching

Piriformis stretching is a simple way to stretch the back muscles and relieve its stiffness and tension.

How is it done?

• Lie on the mat face towards the ceiling, bend your knees and put the soles of your feet on the floor.
• Lift your right knee towards your chest and hold it with your left hand. Hold the position for 5 seconds.
• Return to starting position and repeat with the other leg.
• Gradually increase the resistance for up to 30 seconds.

5. Hip flexor stretching

The hip flexor muscles include the psoas major, psoas minor, and iliacus, which are attached to the small horn of the femur.

Stretching the hip flexors has a calming effect on the back area and relieves pain and stiffness, especially due to poor posture.

How is it done?

• Kneel on your right foot and place your left foot in front of you so that your left hip and knee are at a 90 degree angle.
• Place your right hand on the right side of your hips and push your hips forward so that it extends over your right knee.
• Keep your chest straight and avoid leaning forward.
• Hold the position for 10 seconds, rest and repeat the same on the other side.

As you can see, you don’t have to be a professional to be able to do stretches when you feel back pain starting.

Try them right at the beginning of the pain and you will be surprised at how much they help.