5 Stretches For Back Pain

Those painful backaches that make us afraid to sit, stand, or move, have become a common problem. With regular practice of some stretches, this pain can be defeated. Often that sore back forces us to take leave for a day or two from our work. Often sitting for long periods in front of the computer has caused agonizing back pain. Or a sedentary lifestyle with poor posture habits can also contribute to an aching lower back. Whatever the reason, every problem has a solution. And this one has too. With growing age, back pain might seem inevitable. But with some physical activities and stretches, we can win the battle against it and lead a normal and healthy life. Doing exercises with back pain might feel crazy at first, but that stiff back will ease with time, and the pain will also disappear after doing some designed stretches. 

Causes behind back pain

Often, back pain may result from stiffening of the spine and muscles, poor posture, or muscle sprains. It makes us feel uneasy and can be very uncomfortable at times. It can also come up from some medical conditions. Different people have different reasons for it. The spine has segments and cushioned, cartilage-like pads called discs. Problems can arise from any of these elements, and in several cases, the cause remains unclear. Muscle spasms, muscle tension, damaged discs, or even fractures or falls can be reasons for it. Even some improper activities like lifting something too heavy or not lifting it in a correct way or sudden and awkward movement can cause it.

Stretching

It is an exercise where a particular group of muscles or tendons are stretched to improve muscle elasticity and tone. It eases our body’s muscles with an increased feeling of awareness, control, flexibility, and mobility. We Recommend stretching after waking up from sleep or after doing some monotonous activity for long periods. In case of severe back pain, gentle stretches are recommended to ease the region’s tensed muscles. There are two types of stretching

– static stretches and dynamic stretches.

Static stretch

Static stretch brings the muscles to their end range of motion, which is held there using external forces. It is an intense stretch. A static stretch requires maintaining the stretched position for twenty to forty-five seconds, with two to three repetitions each. Static stretching after sports will help prevent injury, but using it to warm up before any activity may have adverse effects. Static stretches limit the body’s ability to move quickly. Static stretching may include – posterior capsule stretch, hamstring stretch, quadriceps stretch, and such. The longer the duration of stretch, the more drained the muscles become. So it is not recommended before any athletic activity.

Dynamic stretch

It is a movement aimed to loosen up the muscles and increase the blood flow in our body. Dynamic stretches should be used as a part of the warm-up routine before any physical activity as it prepares the

muscles and ligaments for performance and speed. It is not an intense stretch and may not isolate any muscle group. It also increases oxygen content in our body as it increases blood flow. Progressive tightening of muscles and mobility of joints through their full range is involved in it. It also decreases muscle stiffness by increasing muscle temperature. Dynamic stretching includes – torso twist, walking lunges, leg swings, and so on. Here are some stretches to effectively reduce and provide relief to back pain.

1. Pelvic tilt

Pelvic tilts can be done lying on the floor or standing against the wall.

How to do –

Lying flat with feet flat and knees bent and on the floor, slightly lift off your back from the floor in a neutral position. Now Exhale and gently rock your hips towards your head. Feel the stretch. Stay there for breath, and again after inhaling, return to the neutral position. Repeat the process at least five to ten times.

Benefits –

Pelvic tilts work a great deal to strengthen the abdominal muscles. This stretch is also essential for good posture and reduces the risk of lower back pain. A common mistake that everyone tends to make is that they forget to breathe while executing the process. It also helps to build core strength.

2. Knee to chest stretch

It is a great way to restore flexibility to our muscles. It can be done double – or single-legged knees to chest stretch.

How to do chest stretch–

Lying flat with feet flat and knees bent on the ground. Gently raise one bent knee enough and hold the lower leg with both hands. Interlock your fingers just under the knee. While doing the two-legged stretch, bring one leg first and then the other. Gently pull your knee or knees towards your chest with the help of your hands. Hold it for some time and release the legs. Repeat the process. Do the stretch about ten to fifteen times per day.

Benefits –

Stretching the muscles makes the lower back muscles flexible and increases the range of motion of joints. It helps to prevent the injuries of lower back, hamstrings, and glutes. Specialists

recommend doing this after household chores. It also eases breathing and flexes the body muscles. It improves overall health by increasing the oxygen amount in our blood. Doing it will prove to be very beneficial for the body.