In India, there has been an increase in spine surgeries by 2.4% over the past 15 years (Nagoya Journal of medical science)Whether you’re eighteen or eighty, back pain is a common grievance. There are so many reasons for your back pain (especially your lower back) -weak muscles, especially in your core and pelvis, bad posture, extensive use of the computer.
Certain stretches for lower back pain can bring you relief and strengthen the inflamed muscles, align your hips, increase your stability and prevent future injuries. However, stretching isn’t a remedy for all lower back pain. It’s important to listen to your body and take these steps to loosen the tension in your back before it leads to serious problems. The sooner in life you take care of your spine, the deterioration will stalled.
Try these simple, equipment-free exercises to strengthen your back muscles, support your spine and relieve any pain you have in your back —
First, a few quick tips to keep in mind when doing any of these stretches —
- Stretch your lower back with safety and care.
- Be especially gentle and cautious while doing these stretches.
- It’s best to consult with a medical or health professional before doing these stretches, especially if you have serious health concerns.
- Be mindful of your body’s limits and don’t push your body too much. Listen to your body.
- Pay attention to your breath. Your breathwork is very important while stretching.
Child’s pose —
This is the most basic and important yoga pose. It gently stretches your butt muscles, thigh muscles and spinal cord. It helps relieve pain and tension right from your neck to your shoulders and alone your spine. If you feel like you need extra support, you can place a rolled-up towel or cushion on top of or underneath your thighs. Follow these steps to do this stretch —
- Your hands and knees are on the ground.
- Sink back and rest your hips on your heels.
- Hinge at your hips as you fold yourself forward and walk your hands out in front of you (above your head).
- Rest your belly on your thighs.
- Focus on breathing deeply and relax any areas of tension or tightness.
Knee-to-chest stretch —
This stretch helps relax your hips, thighs and glutes. Follow these steps to do this stretch —
- Lie on your back with both knees bent and your feet flat on the floor.
- Keep your left knee bent or extend your leg straight out parallel to the floor.
- Draw your right knee into your chest and hug it with your hands.
- Lengthen your spine all the way down to your tailbone and avoid lifting your hips.
- Breathe deeply.
- Repeat these exact movements with the other leg.
- To deepen the stretch, tuck your chin into your chest and lift your head up toward your knee.
Seated spinal twist —
This classic lower back pain relieving stretch. It stretches your abdominal muscles, spine, shoulders and neck. The pressure of this stretch also stimulates your internal organs. Be sure to focus on your breathing while doing this stretch. Follow these steps to do a seated spinal twist —
- Sit on the floor with both your legs extended out in front.
- Bend your left knee, cross over your left leg and place your left foot on the outer side of your right thigh.
- Place your right arm on the outer side of your left thigh and your left hand behind you for extra support.
- Starting at the base of your spine and move upwards as you twist to the left side.
- Hold this pose for up to 1 minute and then repeat on the other side.
Pelvic tilt —
Pelvic tilts build strength in your abdominal muscles, glutes and hamstrings. This stretch helps relieve any pain and tightness in your lower back. To do a pelvic tilt, follow these steps —
- Lie on your back with both your knees bent and your feet should be flat on the floor.
- Activate and engage your abdominal muscles as you flatten your back against the floor.
- Breathe normally, holding this position for up to 10 seconds.
- Release your spine and relax.
- Do 5 repetitions of this tilt.
Cat cow pose —
Cat-cow is a great way to wake up your spine, shoulders, neck and chest. Its everyones go to exercise to relieve any kind of back or spinal pain. Follow these steps to get your cat-cow on —
- Come onto all fours with your hands and knees on the ground.
- Press into your hands and feet firmly on the ground.
- As you inhale to look up and fill your belly with air.
- Exhale, tuck your chin into your chest and arch your spine towards the ceiling.
- Continue this pattern and switch between the inhale cat pose and exhale cow pose for a few minutes.
Bridges —
Your glutes and lower back will thank you if you do this stretch. This back extension will release any pent up tension in your back and rejuvenate you like no other. This is an advanced stretch so be sure to consult a health professional before doing it —
- Lie on the ground with your feet flat on the floor, hip-width apart.
- With your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is parallel to the ground.
- Keep your shoulders on the floor.
- Hold this position for 10 to 15 seconds and then lower yourself back onto the floor.
Butterfly stretch —
- Sit on the ground, bend your legs where the soles of your feet touch and your legs form a diamond.
- Bring your heels as close to your body, lean forward and stretch towards the ground in front of you.
Fly like a butterfly with your pain free lower back!
Hip circles —
This exercise relieves tension and helps to loosen your lower back muscles.
- Stand with your feet slightly wider than your hips.
- Place your hands on your hips.
- Gently move your hips from side to side and then rotate your hips clockwise.
- Then rotate your hips anticlockwise.
A few tips to prevent back pain —
- A balanced and healthy diet.
- Maintain your weight.
- Stay active and get some form of physical exercise.
- Warm up and cool down before you exercise.
- Practice good posture when sitting and standing.
- Wear comfortable and supportive footwear.
- Sleep on a hard or firm mattress.
- Avoid lifting heavy objects.
- Avoid smoking and alcohol.
- Stay hydrated.
Apart from these stretches, living a healthy lifestyle is the one of best ways to prevent and minimize low back pain. If none of these stretches or tips help you relieve your lower back pain, it might be time to visit the doctor.
Disclaimer- Always consult a doctor or professional before beginning a new exercise program.
