How To Make 5 Simple Stretching Exercises To Relieve Back Pain

5 simple stretching exercises to relieve back pain

As our body is exposed to daily stress, it strains our back and stretching exercises to relieve back pain can be helpful. Depending on the profession, we sit or stand for most of our day. A bad posture of the spine can lead to pain and long-term problems for our back. Repairing our posture and stretching exercises to relieve back pain will help your back.

Another problem we face is that we try to compensate for lack of activity during the week and to engage in rigorous physical activity over the weekend. Exercise is highly recommended and even beneficial but can cause problems if you are not physically used to it. This can easily hurt your back and body. If you work out during the week and also do stretching exercises, this can be prevented. The stress our body undergoes on weekdays can be overcome by performing five stretching exercises to relieve back pain for 15 to 20 minutes a day. These stretching exercises to relieve back pain require a rubber band that can be purchased at a local store.

Elongation of the lower back Sit down first with your legs and straight on the floor in front of you. Put the exercise band around your feet and hold it in both hands. Then you climb with the ribbon towards your foot to pull yourself. Continue until you feel an extension of your calves, spine and lower back. Hold the posture for 8-10 seconds while respiration normally. Repeat this three times.

The groin lift Place your legs up in an almost split position on the floor. Curve your left leg at the knee and place your foot on the floor. Place the rubber band on your right foot and then gently pull with both arms. You should hold this position for 8-10 seconds and then repeat the exercise three times. Then switch to the other leg and do it three times.

The glute and outer rotator stretch Place the band face down on the floor, wrap it around a toe and stretch your leg while holding on to the band. When your leg is stretched, turn your upper body at the hip until your leg is on the floor while keeping your back as flat as possible. Then hold this position for 8-10 seconds and repeat the procedure three times. Switch to the other leg and repeat.

The hamstring stretch Begin in the same position as the external rotator stretch. Instead of turning at the hip, lie straight up with your leg and gently pull your leg towards the head. This will stretch the Achilles tendon and release tension in the back.

The Quad Stretch Lie face down on the floor and wrap the band around a toe. Then pull your leg towards the head. If you feel the stretch in your thigh, hold the pose for 8 seconds and repeat the exercise twice more. Then switch to the other foot and do the equal. These exercises help with flexibility and strength, but they are also wonderful stretching exercises to relieve back pain.