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The Best Back Stretches for Lower Back Pain

Did you know that back pain is one of the most common reasons for doctor’s appointments in the United States?

There are many reasons why a person might suffer from lower back pain. Some are serious and need to be taken care of immediately. Some back pain could be a product of too much sitting and a lack of stretching.

The best back stretches can improve your health, help you feel your best, and stay healthy and safe. Read on to learn some refreshing back stretches to boost your well-being.

The Cat-Cow Stretch

Start on all fours with your hands and knees shoulder-width apart. As you inhale, drop your belly toward the floor and lift your gaze to the ceiling, letting your head and neck fall backward.

As you exhale, reverse the movement, rounding your back and tucking your chin toward your chest. Repeat for 10 to 20 breaths.

The Standing Hamstring Stretch

This stretch helps to lengthen the muscles in the back of the thigh, which can help to take pressure off the lower back.

To do this stretch, stand up straight with your feet hip-width apart. Place your hands on your hips and slowly bend forward at the waist, reaching for your toes.

If you can’t reach your toes, try placing your hands on your calves or ankles. Hold this stretch for 30 seconds, and then slowly return to standing. Repeat 2-3 times.

The Seated Spinal Twist

This stretch helps to lengthen and strengthen the muscles in the lower back. It also helps to improve flexibility in the spine.

To do this stretch, sit in a comfortable position with your back straight. Then, twist your torso to the left and hold for a few seconds.

Return to the starting position and repeat on the other side. You can also do this stretch with your legs crossed.

The Child’s Pose

Kneel on all fours with your hips and shoulders square. Slowly sit back on your heels and lower your forehead to the ground.

Reach your arms out, letting your entire body relax. Hold for at least 30 seconds.

The Kneeling Lunge

The kneeling lunge is an excellent stretch for the muscles in the front of the thigh. It also helps to stretch the hip flexors.

Take a step forward with one leg from a standing position and sink into a lunge, so both legs are bent at around a 90-degree angle. Tilt your pelvis forward and hold for 30 seconds to a minute.

If your back pain is severe, consult a doctor. Several treatment options are available. Find more here if you’re interested.

Relieve Your Lower Back Pain by Doing These Stretches

If you’re dealing with lower back pain, you’re not alone. Luckily, there are some simple stretches you can do at home to help ease the pain.

Give these a try and see how they feel. Before starting any new exercise routine, don’t forget to check with your doctor.

If you find this post helpful, please keep reading for more great content.

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