While back pain can be a temporary annoyance, it can also be a sign of something more serious, so you’ll want to take action to prevent it from lingering and becoming worse.
One of the best ways to combat back pain and tight muscles is to stretch. But what are the best back stretches for back pain? Keep reading to find out!
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Supine Hip Flexor Stretch
There are a number of back stretches that can help relieve the causes of back pain, and the supine hip flexor stretch is one of them.
This stretch is done by lying on your back with your knees bent and your feet flat on the floor. Then, you bring one knee up to your chest and grab it with your hands.
You then use your hips and abs to push your other leg down into the stretch. You should feel a stretch in your hip flexor. Hold this stretch for 30 seconds and then repeat on the other side.
Child’s Pose
Another helpful back stretch is the Child’s Pose, named from Sanskrit words. This stretch involves sitting on your heels with your knees bent and your forehead touching the ground.
It’s important to keep your back straight while doing this stretch, and you should hold it for at least 30 seconds. If you’re feeling pain in your lower back, you can try placing a small pillow under your stomach to help support your spine.
Cat-Cow Pose
One of the best stretches for relieving back pain is the Cat-Cow Pose. This stretch has a lot of benefits, including helping lengthen and stretch the spine, as well as the neck and shoulders. It also helps to release tension in the lower back.
To do this pose, start on your hands and knees with your back in a neutral position. As you inhale, arch your back and look up to the ceiling. As you exhale, round your back and tuck your chin to your chest.
Repeat this several times, moving slowly and with deep breaths. You can also hold each position for a few seconds if you need a deeper stretch.
Seated Spinal Twist
Stretching the muscles in your back can help alleviate back pain. The Seated Spinal Twist is a great way to stretch the back muscles. To do this stretch, sit in a chair with your back straight and your feet flat on the floor.
Place your right hand on your left knee and your left hand on your right knee. Twist your torso to the left, then to the right. Repeat this stretch several times.
Fight Back Pain With These Stretches
Back pain can truly be a pain physically and mentally. Try out these back stretches to help manage and alleviate the back pain you’re experiencing.
If you find that your pain persists or even worsens despite these stretches, stop doing them. Be sure to consult with a doctor as soon as possible. Doctors are the best way to address lingering back pain.
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