Lower back pain is a widespread issue affecting people of all ages. In addition to medical causes, poor posture, weak muscles, and improper lifting techniques can contribute to this discomfort. To prevent these problems, integrating the following stretches into your daily routine can help maintain a healthy, pain-free back.
1. Knee to chest stretch
Start by lying on your back.
Get one knee to your chest while the other is straight and hold for 10 seconds.
Repeat this on the other side.
Do not lift your pelvis and perform deep breathing along with the stretch.
This stretch helps reduce lower back pain by unloading the back and lengthening tensed muscles.
2. Cat and cow stretch
“Cow”
Go on all fours with your shoulders and hips the same width apart.
Inhale and curve your lower back inwards.
Bring your head up.
“Cat “
Exhale and arch your spine while bringing your abdomen inwards.
Move your head and pelvis down.
This stretch helps increase the flexibility of the neck, shoulders, and spine. It also helps by lengthening the abdominal muscles.
3. Child's pose
Go on all fours in a tabletop position.
Lower your buttocks to your heels.
Stretch your arms as far as you can.
Hold this position for 15-20 seconds.
This position relaxes not just your lower back, but also your upper back muscles. It also activates your digestive system and helps with constipation
4. Cobra stretch
Lie down on your stomach with your palm facing down and close to your chest.
Press down and lift your chest with your back straight.
Hold this position for 15-20 seconds.
This stretch works on spinal posture, flexibility, and alignment. It stretches your abdominals and engages your hamstrings and glutes.
5. Spinal Twist
Lie on your back with hands on either side of your body with palms facing up.
Bend both knees and twist to one side.
Use the same side hand to pull the knees to the side.
The opposite hand should make sure the shoulder does not lift.
This posture helps improve spinal mobility, stabilizes your lower spine, and lengthens your back and glutei muscles.
By incorporating these stretches into your daily routine, you can make a significant difference in your flexibility and discomfort levels. Consistently practicing these exercises will improve your mobility, reduce muscle tension, and help prevent future back issues. It is essential to execute these moves with proper technique and pay attention to your body's signals to avoid overstretching.
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