Relieve Back Pain with These 5 Stretching Exercises

 Relieve Back Pain with These 5 Stretching Exercises

When we stretch out our muscles and ligaments, we may alleviate some of the strain that our bodies experience on a daily basis, which is especially bad for our backs. Our jobs need us to remain seated or standing for extended periods of time. Constant compression of the spine due to improper posture can cause both acute and chronic pain. You can alleviate back discomfort by adjusting your posture and performing stretching exercises.


Another issue that people have is trying to make up for the lack of activity they had during the week by engaging in excessive physical activities on weekends. While working out is great for you and has many health benefits, it might backfire if your body isn't prepared. Your back, in particular, may be more vulnerable to harm as a result of this. Preventing this and alleviating back discomfort with stretching exercises is possible with only a little activity each week.

On a daily basis, we put a lot of strain on our bodies from Monday through Friday. To alleviate back discomfort, there are five simple stretching exercises that can be done in only fifteen to twenty minutes. An elastic exercise band, sold at most supermarkets and health food stores, is required for these back pain stretching exercises.

Lower Back Exercise:

Sitting up straight on the floor with your legs crossed and stretched out is the way to go for this. Gather the workout band and, using both hands, wrap it around your feet. Using the band to draw yourself forward with one hand, "climb" to your foot. Maintain this position until you feel a gentle stretch beginning at your calves and extending down your spine and lower back. For 8 to 10 seconds, hold while breathing normally. Finish the task three times.

Leg Exercise:

Get into a prone position with your legs nearly crossed. Gently lower your left leg until your foot is parallel to the ground. Pull lightly with both arms as you wrap the elastic band around your right foot. Once you've held it for 8 to 10 seconds, do it again three times. After that, switch legs and repeat the process.

Stretching the External Rotator Cuff and Glutes:

Wrap the elastic around one toe while you continue to lie on your back, then straighten that leg while you hold on to the band. With your back as flat as possible, rotate at the hips till that leg is on the ground after it is extended. Do this for the entire 8 to 10 seconds three times before switching legs.

Extend the hamstrings:

In this variation on the External Rotator Stretch, you should twist at the hips instead of keeping your leg straight up and pulling it gently up towards your head. Otherwise, you should remain in the same position. This relieves some of the strain on the back by stretching the hamstring.

Strengthen Your Quads:

In this exercise, you will lie face down and draw your leg up toward your head while wrapping the elastic band around your toe. When your front thigh is completely extended, hold the position for eight seconds. Do this twice more, and then switch legs.

If you suffer from back pain, these exercises will help you get stronger and more flexible while also providing excellent stretching. 

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