Back pain can be debilitating and affect your daily life. One of the ways to alleviate back pain is through stretching exercises. Stretching helps to reduce muscle tension, increase flexibility, and improve circulation. Here are the top 10 stretching exercises for back pain relief:
- Knee-to-chest stretch: Lie on your back and bring one knee to your chest while keeping the other leg straight. Hold for 15-30 seconds and repeat on the other side.
- Cat-cow stretch: Get on your hands and knees and alternate between arching your back up like a cat and then dropping your back down like a cow. Repeat for 10-15 times.
- Child’s pose: Sit on your knees and reach your arms forward while keeping your forehead on the ground. Hold for 30 seconds.
- Cobra stretch: Lie on your stomach and push up with your arms while keeping your hips on the ground. Hold for 15-30 seconds.
- Spinal twist: Lie on your back with your knees bent and feet on the ground. Twist your lower body to one side while keeping your shoulders on the ground. Hold for 15-30 seconds and repeat on the other side.
- Hip flexor stretch: Kneel on one knee with the other foot in front of you. Lean forward while keeping your back straight. Hold for 15-30 seconds and repeat on the other side.
- Hamstring stretch: Sit on the ground with your legs straight out in front of you. Reach for your toes while keeping your back straight. Hold for 15-30 seconds.
- Pigeon pose: Sit on the ground with one leg in front of you and the other leg bent behind you. Lean forward while keeping your back straight. Hold for 15-30 seconds and repeat on the other side.
- Shoulder blade squeeze: Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for 10 seconds.
- Standing hamstring stretch: Stand with your feet shoulder-width apart and lean forward while keeping your back straight. Reach for your toes and hold for 15-30 seconds.
It’s important to listen to your body when stretching and not push yourself too hard. Start with gentle stretches and gradually increase the intensity over time. Incorporating these stretching exercises into your daily routine can help alleviate back pain and improve your overall flexibility and mobility.