The best 5 stretches to relieve back pain

There is no doubt that lumbar and cervical pain is one of the essential issues of the 21st century. That’s why we invite you here to discover some exercises to relieve back pain.

Back pain is usually caused by poor posture and spending many hours sitting in front of the computer. The problem is that it can turn into a chronic problem and bring many disadvantages.

According to a 2010 study on spinal care, 80% of the world’s population suffers from back pain at some point in their lives.

In this article, we offer you a series of beneficial stretches for those moments when your back begs for a moment of rest.

According to a 2010 study on spinal care, 80% of the world’s population suffers from back pain at some point in their lives.

This condition is already considered a chronic health problem and primarily affects people who have a particular job (those who work in front of an office in the first place).

The good news is that several stretching exercises can help you during these days when the pain does not seem to be easing, and you still have many hours or many things to to do before going home.

Some can do it at work, and others will have to wait to be in a more comfortable and quiet place. In this article, we will explain what the most recommended stretches for the back are.

Knees on the chest

Put a rug on the floor and lie on it on your back, with your legs outstretched.

Put one knee on your chest and take it in both your hands.

Keep this position for 30 seconds and return to the initial posture. Repeat with the other leg.

If you can, complicate this exercise a bit by putting both knees on the chest at the same time, instead of alternating. The idea is to put yourself in a position of “ball” and stay as long as possible without moving.

Stretched legs

The hamstrings are muscles that start at the pelvis and extend to the tibia. They are linked to hip movements and often have to be treated when the pain is generalized.

To stretch them, lie on your back and bend the left knee at a right angle (90 ° C)

Take the tip of your feet with your hands and stretch your leg as much as you can. The idea is to spread it as much as possible and with the sole looking at the ceiling.

Keep the position for a few seconds, repeat an additional three times, and then move to the right leg.

The extension of the back

Another exercise that is done on the floor, but actually on the stomach.

Put your hands behind your neck and intertwine your fingers.

Raise shoulders and head, wearing backward to arch the spine (especially the dorsal and cervical). Feel how the shoulder blades are getting closer. The movements must be prolonged and neat.

The torsion of the pelvis

It’s not a circus exercise, but it’s a perfect stretch for spinal pain.

Lie on your back on a floor mat, and tighten your outstretched legs. The arms should stay on the sides of the body.

Turn the pelvis to the right side while bringing the knees to the left side (without removing them).

The right shoulder should not move off the ground for the stretch to be good.

Keep the position for a few seconds, rest and start again on the left side. Do it five times on each side.

The pelvic stretch

The pain of the lower back often affects those who carry a lot of heavy things and spend several hours standing during the day. This exercise is ideal for stretching the lumbar and hips.

Kneel on the floor and bend the right knee so that the foot is on the floor.

Lift the body and put the left leg back (the upper should touch the ground). To balance and stretch better, take the right knee with both hands.

Keep the position for 30 seconds. Remember that the back should stay straight.

Alternate the movement with the left leg bent.

Since back pain can have an impact on our daily lives, it is better to spend a few minutes each day practicing these stretches, both to prevent and relieve pain.