Stress in general and especially working at an office job can easily lead to pain in the back.
This kind of pain is becoming more and more common for people of all age groups and it is definitely not comfortable. Numerous factors can cause back pain, such as lifting heavy things, exercising and being in a sitting position for too long, to mention a few.
The good news is that there are ways to live with this pain, instead of just treating it. This article will present 7 simple stretches that will eliminate your back pain surprisingly quickly. You will be amazed at the relief you’ll feel when your back finally stops hurting.
Follow the instructions below to learn how to do these amazing stretches properly:
Stretch 1 – Forward Bend
This stretch will relieve sudden or unusual pain in the back.
Instructions: Put a chair in front of you. The chair should be the same height as your hips. Place your hands on the chair and start to step away from it a little. Then bend your head down until it comes to between your arms. Hold this position for a minute and then release and repeat.
Stretch 2 – Hip flexor lunge
This stretch will relieve the back pain sometimes caused by tight hips.
Instructions: Put your right foot forward and then lower your left knee to the floor. This is just in a lunge position. Stretch your left leg as far back as you can and hold this position for 30 seconds then return to the starting posture. Switch legs and repeat the stretch again.
Stretch 3 – quad stretch
This relieves back pain caused by your quads sometimes not being stretched enough.
Instructions: Lie down on the floor on your right side. Bend your knees but do not keep them apart. Take hold of your left ankle with your left hand and pull your heel toward your buttocks. Keep pulling for 30 seconds and then release. Change sides and repeat.
Stretch 4 – knee to chest
The stretch is beneficial for relieving lower back pain.
Instructions: Lie down on the floor on your back and stretch your legs. Then bend your left knee and hold your calf. Pull your knee towards your chest and hold this position for 30 seconds, before releasing. Then switch legs and repeat the stretch.
Stretch 5 – Supine twist
This stretch is useful for relieving low back pain.
Instructions: Lie on your back on the floor and bend your legs at the knees. Keep both feet down. Put your left leg over your right leg and then turn both legs to the left side. Turn the upper part of your body to the other side. Switch legs and do the move again.
Stretch 6 – Hamstring stretch
This helps relieve lower back and leg pain
Instructions: Lie down on your back and bend your left knee, keeping your foot on the floor. Put your hands right above the back of your knee. Now lift the other leg as high as you can and hold for 30 seconds. Return to the original position and switch legs. Repeat the move.
Stretch 7 – Figure 4 stretch
This is a great stretch to relieve lower back pain from sitting too long
Instructions: Lying down on your back, bend your left knee. Keep your foot on the floor. Raise your right knee to your chest and put your ankle across the knee. Your right knee should fall to the side. Hold this position for 30 seconds then switch legs and repeat.
Sources and References:
Featured image source: www.fhfn.org