Back pain can have many causes, including herniated disc, muscle sprains or strains, tight or weak core or abdominal muscles, or a weak back. The plausible case would be to consult a physician and take the necessary treatment. The physician may emphasize the importance of stretching why should you do it on a regular basis. Stretching the muscles, ligaments, and tendons that support the spine can help you alleviate back pain. There are plenty of benefits of stretching, especially when you have back pain. Stretching reduces tension in the muscles supporting the spine, stretching improves the range of motion and overall mobility, and stretching reduces the risk of disability caused by back pain.
The tension in the back muscles can worsen the pain; hence, here are some stretching exercises that you can practice at home to reduce back pain.
#1 Partial Crunches
This is the best core-strengthening exercise that allows you to build strength in both your stomach and related back muscles. Partial crunches are an ideal exercise for individuals suffering from spondylosis.
- Lie on your back keeping the feet flat on the floor with knees bent
- Place your hands behind your head and raise your shoulders from the floor. You need to keep your stomach muscles tight
- Take a deep breath out while elevating your upper body. Make sure that you are not leading with your elbow
- Hold for 2-3 seconds before lowering your body and taking a deep breath in
- Repeat the procedure between 8-12 repetitions. Make sure that you are properly breathing in and out and follow a proper form
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#2 Hamstring Stretches
Hamstring stretches are essentially performed to relieve the back pain of the leg; however, some of the muscles that support the lower back are also relieved.
- Lie on your back keeping one knee bent and one unbent
- Slowly raise your unbent leg and thread a towel beneath the ball of the foot. Make sure that you don’t bend the leg
- Put pressure on the towel pull back while strengthening your knee. You will feel a gentle stretch on your hamstring as well as your back
- Hold the stretch for 15-20 seconds and repeat the same with the other leg
- You can do 5-5 repetitions for each leg
#3 Wall Sits
If you are suffering from lower back pain, wall sits can help you stretch out your lower back muscles to give them relief.
- Stand straight with your back facing the wall. You need to be standing at least 10-12 inches away from the wall
- Cautiously incline into the wall until your back is level against it
- Next, slowly slide down the wall by bending your knees while pressing your lower back into the wall
- Remain in this position for 10-12 seconds before pushing back up the wall.
- You can do 8-12 repetitions
#4 Press-up Back Extensions
Press-up back extension is a great stretching exercise to relieve back pain. It is probably the most natural stretching exercise that doesn’t demand you to do much.
- Lie on your stomach with your eyes facing the floor
- Place your hands underneath your shoulders
- Try to form a plank position by pushing down on your hands until your shoulder begins to lift away from the floor
- But you need to make sure that your lower body remains touching the floor
- You need to be in this position for 10-15 seconds before lowering your upper body down to the floor.
#5 Knee to Chest
Knee to chest is another excellent way to relieve your lower back pain. It is a simple stretching exercise but requires a correct posture.
- Lie on your back with your eyes facing the ceiling
- Place your feet flat on the ground and slowly bend your left knee
- Next, draw your left knee up to the chest while keeping the right foot flat against the floor. You need to hold your left knee in this position for about 15-20 seconds
- Slowly lower your left knee and place it flat against the floor and repeat the same with your right knee
- You can do 4-6 repetitions with each leg
#6 Bird Dog
Bird Dog is a stretching exercise that has nothing to do with a bird or a dog. It can ease lower back pain if done correctly. On the other hand, the Bird Dog stretching exercise is a great way to stabilize your lower back.
- Get on your hands and knees
- You need to keep your spine aligned and abdominals tight
- Slowly lift your right leg and extend it behind you while keeping your hips level
- Stay in that position for 5-7 seconds before switching to the left leg
- Do this for about a week, and if you want to add a challenge, you can extend your opposite arm in front of you