6 Stretches For Back Pain Relief

6 Stretches For Back Pain Relief

6 Stretches For Back Pain Relief

Back pain is one of the most common health complaints in the United States. It can range from mild to severe, and it can affect anyone at any age. According to the U.S. Department of Health and Human Services Office on Women’s Health, about 80 percent of adults experience low back pain at some point in their lives.

Many people believe that stretching the muscles in the back and neck will help relieve back pain. While this is not necessarily true, there are stretches that can help reduce pain, improve posture and muscle tone, and increase flexibility.

Stretching the soft tissues in the back, neck, and hips can help relieve back pain. This post contains helpful descriptions of common stretches for relieving back pain.


6 Stretches For Back Pain Relief


Back Flexion Stretch

Back Flexion StretchThis stretch is the best place to start your back care program. It will help relieve the tension in your lower back and provide relief from a sore or stiff back.

How to do it:

1. Stand with feet hip-width apart, knees slightly bent and hands on hips.

2. Slowly bend forward at the waist until you feel a gentle stretch in your lower back (do not overstretch). Hold this position for 30 seconds or until you feel a slight pull in your lower back muscles.

3. Repeat 3 times per day

Towel Hamstring stretch

Towel Hamstring stretchThe towel hamstring stretch is a simple way to stretch the muscles in your lower back and hamstrings. The towel helps to increase the range of motion for this stretch.

1. Lay on your back with your legs straight and feet flat on the floor. Place a small towel under one heel, then lift the other leg up, keeping both knees bent at 90-degree angles.

2. Hold onto a sturdy chair or table with both hands and slowly lean forward until you feel a good stretch in your hamstrings. You can also keep your arms by your sides if it feels more comfortable

3. Hold this position for 30 seconds, then slowly return to starting position


Pirifomis Muscle Stretch

Pirifomis Muscle StretchPiriformis muscle stretch is a very simple exercise that can help you relieve the pain and discomfort from piriformis syndrome. It is one of the most common causes of sciatica, which is caused by compression of the sciatic nerve in the buttocks and lower back region.

The piriformis muscle lies deep beneath your glutes and runs from your sacrum, or lower back, to your thighbone. When it becomes tight or weak, it can pinch the sciatic nerve and cause pain. The exercise comes in handy if you have chronic low back pain or sciatica caused by this muscle.

To perform this exercise, sit in a chair with your feet flat on the floor and knees bent at 90 degrees. Knees should be directly over ankles with hips level with knees. Place your hands behind you on chair or table for support. Slowly slide right foot out as far as comfortable until you feel a stretch through front of right hip/thigh area (see picture below). Hold position for 30 seconds then repeat on other side. Repeat 2-3 times each day as needed to help reduce pain from piriformis syndrome.


Lateral Flexion Stretch

Lateral Flexion StretchThe Lateral Flexion Stretch is a great way to target the outer hip muscles, which will inevitably lead to improved posture and pain relief in the low back.

The lateral flexion stretch also helps to relieve tension in the glutes, piriformis, and hip flexors.

Lateral Flexion Stretch

Position yourself on your hands and knees with your knee directly below your hip and your hands directly below your shoulders.

Inhale as you reach forward with one arm (your left arm if you’re looking at this from behind). Imagine that there’s a wall directly in front of you that you’re trying to touch with the tip of your fingers.

Exhale as you lunge forward with both arms until they are parallel with the ground, but without rounding your back or pushing through either heel. Keep your core engaged by drawing your navel toward the spine.


Chair Hamstring Stretch

Chair Hamstring StretchThe chair hamstring stretch is a great way to improve flexibility and prevent injury. It stretches the hamstrings, which are the muscles that run along the back of your thighs.

How to Do It:

Sit in a chair with your feet flat on the floor and your knees bent at 90 degrees.

Tilt your pelvis forward so that it is parallel with the floor; this will make it easier to feel a stretch in your hamstrings.

Hold onto the edge of the chair for support as you lean forward from your hips until you feel a gentle stretch in your hamstrings, keeping your back straight and head up throughout.

You can also do this exercise lying down on the floor if it is more comfortable for you.

Kneeling Lunge Stretch

Kneeling Lunge StretchThe Kneeling Lunge Stretch is a great way to stretch the hip flexors, quadriceps and hamstrings. To perform this exercise, you will need a mat or carpeted floor.

Step 1: Start in a kneeling position with your hands on your hips and your back straight.

Step 2: Lift one leg behind you until it is parallel with the floor.

Step 3: Bend both knees at a 90-degree angle, then slowly lower yourself down until your hips are parallel with the floor.

Step 4: Hold for 15 seconds before returning to starting position and switching legs.

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