Back pain is one of the most common causes of missed work and visits to the doctor. Many adults experience back pain at some point in their lives, but less than 10% percent of people actually need surgery. For most, it can be taken care of without medication, but with the help of various therapies and exercises. Stretches are one of the best non-medical ways to treat back pain. Moreover, they lead to good long-term results.
Bright Side has prepared for you a set of stretches to ease back pain in a short period of time.
- Bend your knees and sit on the floor. Put your hands with palms down in front of you, leaning on them.
- Spread your knees as wide as possible. But don’t strain them.
- Try to touch the floor with the inner side of your thighs, without lifting your feet. The ankles and the knees should form an angle no more than 90 degree.
- Lower the chest as close to the floor as possible. For this you can get down on your forearms. Hold this position for up to 30 seconds.
- Sit on the floor with your back straight. Straighten your legs in front of you.
- Bend your left leg and bring the foot to the inside of your right thigh.
- Bring your arms forward and stretch along your right leg toward the toes. Stay in this position for 30 seconds. Repeat with the other leg.
- Sit on the floor, leaning against the wall. Bend your legs and pull your heels up to your pelvis.
- Press the feet together and lower the knees. Hold on your legs and pull your heels toward your pelvis as close as possible. Stay in this position for 5 deep breaths.
- Then gently stretch forward, lowering your head for 5 breaths.
- Lean on your knees and arms. Place the knees under the hips, and the hands under the shoulders.
- Get up on your toes, raise your knees slightly, and then raise your left hand. Bring the right leg under the body and put the foot on the floor.
- Roll the hips, then pull them toward the ceiling.
- Stretch your left arm toward the wall, turning your chest to the floor. Hold this pose for a few seconds. Then return to the starting position and repeat the twist on the other side.
- Stand up straight and spread your legs 3-4 feet apart. Raise your arms to shoulder height and spread to the sides, palms down.
- Turn the left foot 90 degrees to the left, and the right foot slightly inward. Turn your left thigh out and bend your knee, forming a right angle. Try to keep the thigh parallel to the floor.
- Bend your left hand and lower it on your left knee. Raise the right hand straight up toward the ceiling.
- Stretch the hand to the head, behind the right ear with the palm down. Turn your head and look at your right hand. Hold this position for 30 seconds. Repeat the stretch with the other side.
- Spread your legs as wide as possible, preferably 3-4 feet. Turn your left foot 90 degrees and the right one 45 degrees to the right.
- Straighten your legs and unfold the right thigh in line with the foot. Raise your hands to shoulder level, parallel to the floor.
- Bring the right arm forward and slowly lower it toward the right foot. Extend your left arm toward the ceiling.
- Stretch your hands gently. They should form one straight line. Stay in this position for 5 deep breaths, then repeat on the other side.
- Stand in a downward-facing dog pose. Step your left foot forward in between your hands.
- Lower your right knee to the floor and slide your foot out until you feel a stretch. Raise your chest with your hands on your left knee.
- Sweep your arms up along your ears. Stay in this position or do a gentle backbend. Hold for 5-10 breaths, then repeat this stretch on the other leg.
- This stretch also starts from standing in a downward-facing dog pose. Raise your left leg and step it to the outer side of the left hand.
- Lean on your palms and bring your chest forward.
- You can stay in this position or you can lower down on your forearms. Stay in this pose for 5 breaths, then repeat on the other side.
Consult your doctor before stretching if you have current or previous injuries. Be careful when doing the exercises. Stop immediately if you feel severe pain. And remember, it’s a good idea to do 5 minutes of walking to warm up the muscles before stretching.
Have you ever tried any of these stretches? Which other exercises for relieving back pain do you know? Tell us in the comments.