You know back pain is a very common complaint that many people have to live with, and exercising is the best way to deal with it. So if you want to forget what back pain is once and for all put on your sportswear and get ready for some action. Here some best stretches for lower back pain at home with simple step!
- Hamstring Stretch
- Double Knee To Chest Stretch
- Knee Stretch To The Chest
- PSOAS Stretch
- Spinal Stretch
- Quadriceps Stretch
- Downward Dog
So lie on your back with your right leg bent, then grab behind your left knee and pull your left leg up into a stretch position just like that :
20 seconds on each leg will do the trick. Remember to stretch your leg as much as you can but still keep your tailbone on the floor; you can bend your knee a little as you pull your leg back.
If you’re doing everything right you should feel the stretch on the back of your thighs and your calves if you pull your toes back. Repeat the same thing for your right leg.
Doing this exercise is essential for relieving back pain as it’s usually tight hamstrings that affect the movement of your pelvis, this then increases the strain on your lower back. Regular hamstring stretches will give you muscular flexible limber thighs which will support the rest of your muscle group.
Double Knee To Chest Stretch
Next best stretches for lower back pain is double knee to chest stretch. Now lie on your back bend both of your legs and hold one hand with the other behind your knees, pull it closer to your chest using both hands.
The more you stretch, the more you’ll feel the strain on your lower back and thighs and that’s a good sign. This exercise increases the range of motion of your lower back muscle, which is always good. Breathe in and out slowly try to relax and feel your body.
Taking care of your muscles is crucial as muscles with a bad range of motion are prone to spinal cord arthritis and spinal cord stenosis apart from preventing such consequences this exercise also ensures that your blood supply is healthy and assists the nutrients in that particular area.
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Knee Stretch To The Chest
So lie on your back bend your right leg and hold it with your hands, from this position pull it closer to your chest hold it for 40 seconds for each leg.
These stretches have the same effect on the body as the double knee to chest stretches. these ones, however, use the partial weight of the body to relax the thigh muscles while correcting the backbone and related muscles.
Stretch stand straight and move your left leg forward while keeping your right leg back bend your left knee and keep your upper body straight all this position for a few seconds and then lower the right knee close to the floor, let’s hold this position for one minute for each leg.
This exercise affects your psoas and helps relieve back pain for good in the long run, don’t forget to keep both hands on your left knee for support and move your upper body forward. Keep it going and try to breathe calmly.
This helps in daily activities like cycling weight training or running so stretching your psoas can significantly improve your health.
Lie on your back and stretch your arms perpendicular to your head, raise your left leg up and use your right hand to pull it over your right leg to the ground on the right side, turn your head slowly toward the left side keeping your hands perpendicular to your head.
If you’re doing everything correctly ,you should feel the stretch on your back and thigh respective to your leg, breathe in and out and try to relax and feel your body.
When you sit in an office or classroom for hours, sit behind the wheel of a car, or just stand with poor posture, your spinal cord suffers which causes back pain. A spinal stretch or spinal twist stretch ensures the mobility of your spinal muscles helping you to maintain good posture and making back pain go away.
Stand on your right leg and hold your left foot with your right hand, you can use both hands if one isn’t sufficient try to touch your butt with your heel.
In addition to your quadriceps this stretch targets your hips and back. It also increases blood circulation to that particular area as a muscle connecting to the back of the knees, a poor or stiff pair of quadriceps can lead to back or knee, that’s precisely why a quadrecep stretch is effective.
Do the same thing standing on your left leg among all the other things quadricep stretches can also increase your energy. So no matter which workout you usually do add this exercise close to the end of it, you’ll feel way more energized after your training session
Latest best stretches for lower back pain is downward dog. Stand up straight and make sure you have something to support you, put both of your hands on the support while keeping a sufficient distance between you and the support. Now bend your upper body between your arms, make sure your head goes down between them as well keep your lower body straight and try to bend in a comfortable position
Downward-facing dog comes straight from yoga and has multiple benefits. it releases any stress in the shoulders neck, thighs, or back, and it increases the spaciousness in your torso by creating movement in the quadriceps. remember that the more your head goes down the more it strains the back and thigh muscles and pressing the upper thighs results in more space and puts less stress on the lower back and waist muscles.
Do this simple best stretches for lower back pain workout at least two or three times a week and back pain certainly won’t bother you anymore.