Back pain is a disorder that affects a large part of the population at some point in life. This can be due to poor posture, both when sitting and standing, by standing up incorrectly or simply by being stressed, since the muscles contract due to the tension which ends up causing discomfort. This condition can affect both the lower, middle or upper back and is not usually associated with any pathology, however it is important to visit a specialist to rule out this option.
In some cases, the discomfort disappears on its own in a few days or weeks, but in other cases a treatment is needed to eliminate it completely, since it is quite common for it to reappear after a short time. Some exercises can help alleviate this affliction, that’s why at FastlyHealwe want you to know some back stretches to relieve pain .
Spinal stretching is a very effective method to relieve back pain , since it stretches, stimulates and strengthens the muscles of the abdomen and the muscles that are on the sides of the vertebrae, responsible for maintaining good posture.
For this exercise it is necessary that you lie on your back on the floor, your feet must be fixed to it while you keep your knees bent. With your legs together, turn your hips to the right until your knees touch the ground, hold this position for about 20 seconds, slowly return to the original position and now turn to the other side. You can do up to 5 reps for each side and you should not move or separate your shoulders from the ground during this stretch.
We can also stretch the muscles in this area with a technique similar to the previous one, although perhaps easier to maintain the posture. Once again you should lie on your back on the floor, but now with your legs extended and apart. Bend your right leg a little and cross it to the opposite side, over the other leg and trying not to separate your shoulders from the ground. Hold this position for about 20 seconds before returning to the starting position, and then do the same with your left leg. Do 3 reps for each side.
Stretching with knees and hands
One way to stimulate the lumbar and abdominal muscles is to place a mat on the floor and support your knees on it. Then stretch your hands forward as if to praise, always keeping them close to the ground.
You will feel how your entire back and arms are stretched to perfection, hold this pose for 10 seconds, rest 20 seconds and then repeat 4 more times.
One of the easiest and most beneficial back stretches for pain relief is to place your knees and hands on the floor in a comfortable position, without taking your hands too far from your knees. Then push the abdomen down as if you wanted to touch the ground, while raising your head and shoulders as you can see in image 1. Hold this posture for about 15 seconds, you must perform this exercise without moving another part of the body .
Slowly return to the original position and perform the opposite movement, that is, push the abdomen up, without separating the knees and hands from the ground, and tilt the head down, as seen in image 2. Doing 8 repetitions should be enough to feel improvement of the ailment.
To relieve lower back pain, you can use the knee to chest exercise , as it stretches and strengthens the muscles in this area. To do this, lie on your back on the floor with your knees bent while placing your feet on the floor. Direct the right knee towards the chest, without separating the other foot from the ground, you can use your hands to bring the knee closer and make the stretch greater without forcing the muscles too much. Stay in that position for no more than 25 seconds and return to the starting position. Then do the same exercise but now with the other leg, you can do 5 repetitions with each leg.
Continuing with the same starting position, another option of the exercise is to bring your knees together and direct them towards the chest at the same time, trying to stimulate the muscles as much as possible, but without overdoing it. After each stretch, return to the starting position and do up to 8 repetitions.
Total back stretch
The total back stretch can be done after some other stretching exercise to give more complete relief by stimulating the muscles in the lower, middle, and upper back. However, this will depend on your condition and how you feel after the exercises.
To begin, find an appropriate place where there are no things that hinder you on the sides but with an object that you can hold on to, such as a table, a bar or some other fixed thing that is not too low or too high in height. of your hip. Position yourself in front of this object with your legs slightly apart, then lean on it with your hands outstretched and leaning your body forward, you can slightly bend your knees so that it is not difficult for you to hold on while you stretch. It is important that you keep your head at shoulder height and your arms straight. Stay in this position for 15 seconds and slowly return to the starting position.
Later, to complement, with the legs a little apart, raise both arms above your head and lean towards the right side so that all the muscles of the back can be stretched towards that side. Hold the pose for 10 seconds and then switch sides, doing 3 reps for each.
Back shoulder stretch
To stimulate the upper back area, sit on a firm surface such as a chair or the floor, keep your back straight and direct your shoulders back, as if you wanted to bring them together, stay in that position for 10 seconds and return to the starting position . If you do up to 8 repetitions, you will notice improvements. You can also accompany this exercise by rotating your shoulders for a few seconds between each repetition.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Back stretches to relieve pain , we recommend that you enter our Bones, Joints and Muscles category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.