6 Stretches To Relieve Back Pain

Back pain is one of the muscle complaints that most affects people of all ages. Although it is not considered a disease, it often requires professional treatment.

It is estimated that at least 8 out of 10 people have this symptom more than once in their life, either as a result of illness or as a result of trauma. Therefore, we share 6 stretches to relieve back pain. 

Back pain

For starters, the main causes of back pain include increased sedentary lifestyle and continued use of electronic devices. Fortunately,  drugs and techniques have been developed to reduce the condition before it affects quality of life.

Among these we find a series of stretching exercises whose focus seeks to strengthen the muscles of the back and surroundings. Next we want to share the 6 best so that you do not hesitate to put them into practice whenever you consider it necessary.

1. Spine stretches

The posture we adopt with this simple exercise allows us to relax and strengthen the spine.

How to do it?

• To begin, lie down facing upward, stretch your legs, and put your arms at the sides of your body.
• Then, turn your hips a little to one side of your body, so that one of your legs is on the thigh of the other.
• Hold this position for 15-20 seconds, rest, and repeat with the other leg.

2. Knee to chest

This posture is ideal for reducing pain in the lower back.

How to do it?

• First, lie on your back on a yoga mat, bend your knees, and get off the ground with your feet.

• Next, raise your knees to your chest and hold for about 20 seconds.
• Optionally you can raise one of the knees and then the other.
• Lastly, relax and complete 8 reps.
• Avoid doing it if you feel that the pain increases or appears in other areas of the body.

3. Stretching the spine

This movement can relax and stretch the muscles paravertebral and abs.

How to do it?

• To begin, lying on your back, extend your legs out and put your arms at your sides.
• Next, bend your right leg to the knee and cross over the left side of your body.
• Hold position while feeling a gentle stretch through your lower back and gluteal muscles.

• Then rest for a few seconds and repeat with the opposite leg.
• Perform 5 or 6 movements with each one.

4. Hip flexor stretch

Hip flexor stretches decrease lower back pain and help strengthen muscles. These are the psoas major, psoas minor, and the iliac muscles, which attach to the lesser trochanter of the femur.

How to do it?

• On your knees, prop yourself up on your right knee and bring your left foot forward so that your hip and knee are at a 90-degree angle.
• Do this on a mat or cushion if it is uncomfortable for your knee.
• Next, place your right hand on your hip and push it forward so that you are in front of your right knee.
• Afterward, keep your chest up and avoid leaning over your hips.
• Hold the position for a few seconds, rest and repeat it alternately with the other leg.

5. Leg raise

This posture is quite interesting because, in addition to reducing lumbar ailments, it contributes to strengthening the abdomen.

How to do it?

• Face up, on a yoga mat, bend your legs and put your arms at the sides of your body.
• Then raise one of your legs towards the ceiling and hold it for about 20 seconds.
• Slowly return to the starting position, rest for 10 seconds and repeat with the other leg.
• Do 2 sets of 10 reps.

6. Total back stretch

To finish this short routine, we recommend you do this simple movement that allows you to stretch all the muscles and thus relieve your back.

How to do it?

• Extend your arm in front of a table or blunt object, lean forward, and bend your knees.
• Next, grab the edge of the table with both hands, stretch your arms, and keep your head level with your shoulders.
• Hold the position for 10 seconds and rest.

• Then, standing, put your left hand in front.
• Bring your right arm over your head with your elbow bent and move your upper body to the left.
• Hold for 10 seconds, switch sides, and repeat.

Ready to put them into practice? As you just noticed, it is very easy to do exercises to benefit your back muscles. Try to follow all the recommendations and enjoy its benefits.