Do you ever experience soreness in the back after sitting for long periods of time? If so, it’s likely that you have experienced some form of back pain. Back pain is a common condition which can range from mild to severe and even chronic. Luckily, there are stretches and exercises which can help alleviate this discomfort. In this blog post, we will cover five popular stretches which are designed to help relieve back pain.
The first stretch is known as the supine twist. To begin, lay flat on your back with your arms extended outward and your feet flat on the floor. Bend at the waist, bringing both knees together towards one side of your body until a comfortable stretch is felt. Ensure that your shoulders remain flat against the floor and hold for 10-15 seconds.
The next stretch is known as the standing forward bend. Begin in a standing position with your feet shoulder width apart. Slowly bend at the waist, pressing your hands against the back of your legs until a comfortable stretch is felt. Make sure to keep a slight bend in both knees and hold for 10-15 seconds before repeating on the other side.
Thirdly, we have the seated hamstring stretch. To begin, sit on the ground with one leg extended outwards and one leg bent towards you chest. Keep your back straight and reach forward towards your toes while stretching through both hamstrings until there is a comfortable tension felt. Hold this position for 10-15 seconds before repeating on the other side.
The fourth stretch is known as the bridge pose. To start, lay flat on your back with your knees bent and feet flat on the floor. Slowly lift up your hips towards the ceiling, pressing through both heels until a comfortable stretch is felt throughout your back and glutes. Hold for 10-15 seconds before releasing.
Finally, we have the cobra pose or sphinx pose. Begin by laying face down with your elbows tucked in close to your sides and palms resting against the ground below you. Keeping a straight line from head to toes, gently press your chest upwards while squeezing through both shoulder blades until there is a mild tension felt in the upper back and shoulders. Hold for 10-15 seconds before releasing.
In summary, back pain is a common condition which can range from mild to severe and even chronic. Fortunately, there are stretches and exercises which can help alleviate this discomfort. We have covered five popular stretches in this blog post which are designed to help relieve back pain: the supine twist, the standing forward bend, the seated hamstring stretch, the bridge pose, and the cobra pose or sphinx pose. By incorporating these stretches into your daily routine, you may be able to reduce or eliminate some of your existing back pain.
Although stretching is an effective way to reduce back pain and improve flexibility, it’s important to always perform these exercises with caution. If you experience any pain or discomfort during the stretches, immediately stop and consult your physician for further advice. Additionally, it is recommended to perform these stretches on a regular basis in order to build strength and flexibility in the back muscles.
With that said, we hope you have found this blog post helpful. Good luck and happy stretching!