Health

7 Lower Back Stretches To Reduce Pain

Written by h0fa8

aches and pains are an inevitable (though inconvenient) aspect of growing older. There is, however, one type of discomfort that affects people of all ages. What exactly are we discussing? Of certainly, lower back ache!

It’s possible that anything dangerous, such as pancreatitis or kidney stones, is causing your lower back pain. To remain on top of your health, we recommend visiting your doctor on a frequent basis.

However, the majority of lower back discomfort is caused by repetitive actions at work or just not getting enough exercise at home. In these circumstances, the lower back stretches shown below might provide almost instant pain relief.
We wanted to give some polite cautions before we got to the stretches. First and foremost, these stretches should not be done more than twice a day. Doing too much, too soon might aggravate the discomfort, leaving you irritable and unpleasant.

First and foremost, you should be able to breathe regularly throughout each stretch. Take a pause and wait a day or two before stretching again if your breathing becomes ragged or difficult.

  1. Stretching knee to chest

The knee-to-chest stretch is a tried-and-true way to loosen up your legs, hips, and even glutes. And there are only a few simple steps to get started.

To begin, lie flat on your back with your knees bent and your feet flat on the floor. After that, you can either straighten your left knee or keep it bent. After that, raise your right knee up to your chest and clasp your hands behind your thighs or on the top of your shinbone.

Then, without elevating your hips, try to stretch your spine. You breathe deeply at this stage to relieve any tension that has built up in your body. Maintain this stretch for at least 30 seconds (but no more than 60 seconds), then repeat with your other leg.

  1. Child’s pose

The child’s pose is a yoga move that you’ve probably seen before, even if you don’t know what it’s called. This stretch is especially beneficial for relieving pain and tension in the shoulders, neck, and spine.

Begin by lying on your hands and knees on the ground. Rest your hips on your heels as much as possible. Then, as you walk your hands out in front of your body, bend your torso forward, hinging your hips.

Simply place your tummy on top of your thighs after that. Stretch your arms in front of or alongside your body, keeping your palms facing upward.

  1. Seated spinal twist

The term “spinal twist” can be somewhat frightening. The sitting spinal twist, on the other hand, is a traditional stretch that aids mobility (which is especially important as we get older).

Begin by sitting on the floor with your legs stretched out in front of you. After that, raise your left knee and place your foot on the outside of your right thigh.

Then, for further support, place your right arm outside of your left thigh and your left behind you. Twist to the left from the base of your spine, hold for a minute, then repeat on the opposite side.

  1. Piriformis stretch

The piriformis is a muscle in your buttocks, in case you didn’t know. This stretch might assist to ease tension and soreness in your buttocks and lower back.

Begin by lying down on your back with your knees bent and your feet flat on the floor. Then, with your right ankle at the bottom of your left thigh, do the same. Simply place your hands behind your left thigh and pull it towards your chest until it is nicely stretched out.

Try to hold the stretch for 30 to 60 seconds at a time. After that, switch sides and repeat the stretch.

  1. Cat-cow stretch

The “cat-cow” is a ridiculous name for a stretch, and practicing it will make you appear even sillier. It is, nevertheless, one of the most effective ways to give your spine the much-needed wake-up call.

Begin by getting down on your hands and knees. Then, while you gently inhale while looking up, press down deeply into both your hands and feet. Exhale after that, bringing your chin to your chest and arching your back upward.

For one to two minutes, continue moving and inhaling in this manner.

  1. Pelvic tilt

A nice “all-in-one” stretch is the pelvic tilt. That’s because it strengthens your hamstrings and glutes while relieving lower back discomfort.

Begin by lying down on your back with your knees bent (as always, keep your feet flat on the ground). Then, while using your abdominal muscles, flatten yourself to the ground. Hold this stance for no more than 10 seconds, keeping your breathing steady.

Before tilting again, relax and take a few deep breaths if necessary. Finally, you should perform no more than three sets of these tilts, with three to five repetitions per set.

  1. Sphynx stretch

The name of this stretch conjures up images of the enigmatic Ancient Sphynx. This stretch, fortunately, has simple directions and will strengthen your chest, buttocks, and spine.

Begin by resting face down on your stomach. Your elbows should be beneath your shoulders, and your hands should be in front of your body (palms out). You can complete this stretch even if your two big toes are in contact with each other provided your feet are apart but not too far apart.

Then, while vigorously engaging your thighs, back, and buttocks, lift your head and chest. As you breathe, keep that engagement firm and then press your pelvis to the floor.

Hold this position for 30 to 60 seconds. Some people prefer to stare straight ahead of them while doing so, but it’s fine if you want to close your eyes.

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