When back pain strikes, it can be challenging to know how to manage it. You can do many things at home to help ease your back pain and prevent it from returning. Stretching is one of the most effective ways to relieve stress on your back and keep it healthy in the long term.
1. Seated Spinal Twist
The seated spinal twist is a fantastic stretch for the lower back and legs. It also stretches the shoulders and the side and upper back muscles, making it particularly effective for relieving the pain caused by sitting and computer-related back aches. This stretch is ideal if you have a stiff lower back that is painful from sitting and driving. You can do it either sitting on the floor or in a chair. If you have knee pain, you should get knee pain treatment or do this stretch sitting on the floor; otherwise, you can do it while seated on a chair. To do this stretch:
- Sit in a chair or on the floor, with both feet pointing forward.
- Turn your right foot outwards, so the toes point to the right.
- Hold your left arm straight towards the left and let your right arm rest on the right leg.
- Gently twist your upper body to the right so that your left shoulder points down towards the ground and your right shoulder points up towards the ceiling.
- Let your head drop down towards the right, so your chin rests on your right shoulder.
2. Knee-to-Chest Stretch
The knee-to-chest stretch is a great way to relieve lower back pain that muscle spasms may cause. You can do this stretch lying down or sitting up. To do this stretch lying down, bend one knee and rest the other leg straight on the floor. Grip the bent knee using both hands and pull it closer to your chest. You must feel the stretch mainly in your lower back. Hold this pose for a few seconds, and then switch legs. To do this, stretch sitting up, cross both knees and grip them using all hands. Pull the knees closer to your chest. You have to feel the stretch, mainly in your lower back. Hold this pose for 30 seconds, then switch legs.
3. Cat-Cow Stretch
This is a tremendous general back and spine stretch. It is beneficial for people who spend a lot of time sitting. To do this stretch standing, start with your legs together and your hands on your hips. Slowly bend your knees and drop your torso down towards the floor while at the same time arching your back upwards. To do this stretch lying down, lie on your back with your knees bent. Slowly arch your back upwards and, at the same time, slowly drop your head and shoulders towards the floor.
4. Sphinx Stretch
The sphinx stretch is a fantastic stretch for the lower back, shoulders, and spine. It is constructive for people who spend a lot of time sitting at a desk. This stretch benefits those who have stiffness in the lower back from sitting for long periods and have problems with posture. To do this stretch, lie on your stomach with your arms stretched out in front of you and palms on the ground. Slowly push your upper body towards the ceiling as you raise your legs off the ground. You should feel the stretch in your lower back, shoulder blades, armpits, and around the sides of your torso. If your knees are not on the ground, you can rest them on a pillow or soft surface.
5. Child’s Pose
The child’s pose is suitable for stretching your shoulders and upper back. This is a perfect stretch after sitting in a chair or driving. To stretch, get on your hands and knees and slowly drop your torso and knees towards the ground. You can rest your forehead on the floor, or you can rest your hands on your knees. This will depend on how flexible your back is and how much pain you are dealing with. You should feel the stretch in your lower back and shoulders.
6. Pelvic Tilt
The pelvic tilt is a very effective seated upper back and shoulder stretch. When you do this stretch, you strengthen the muscles in your upper back and core. To do this stretch, sit on a chair or the floor. Place your hands on your knees and push the pelvic muscles towards the floor while you push your shoulders up towards the ceiling. You should feel this stretch in your upper back and core. You can do this stretch for as long as you want or until you feel the stretch in your upper back and core.
As you can see, there are many stretches you can do at home to help ease your back pain and prevent it from coming back. Stretching is one of the most effective ways to relieve stress on your back and keep it healthy in the long term. Make sure you stretch regularly to get the most health benefits.