The truth is, back pain sucks, and every person experiences it from time to time.
In fact, according to the American Chiropractic Association, back pain is the third most common reason for Americans to visit the doctor’s office. Both sedentary and active lifestyles can cause back issues. Posture, injury, sprains, or strained muscles also cause occasional and chronic backaches.
The best way to address back pain is through a conservative approach, meaning that treatment does not rely heavily on medication. Instead, lifestyle changes and back stretches are prescribed rather than medication that risks addiction.
Whether you have occasional or chronic backaches, the following top 5 stretches for back pain will help alleviate your suffering.
1. Knee to Chest Stretch
The knee to chest position is one of the most popular stretches for back pain. The movement strengthens back muscles and releases tension.
To start, lie on your back with your knees bent, feet flat on the floor. With both hands, pull one knee up to your chest. Hold this position a few seconds, and return to the starting position. Repeat the stretch with your other leg.
2. Child’s Pose
The child’s pose helps the mobility of the spine and relaxes lower back muscles.
To begin the child’s pose, start on all fours. Sit your hips back, and reach your arms forward on the ground in front of you until you feel a pull in your back. Hold this position for about ten seconds and repeat several times.
3. Cat Stretch
For the cat stretch, begin on all fours. Start by slowly arching your back toward the ceiling. Next, slowly let your back and abdomen relax back to a normal all-fours position.
Return to the starting position. Repeat the stretch several times.
The cat stretch gently extends the lower back while activating the spine. The movement increases flexibility and is one of the most effective stretches for back pain.
4. Bridge Exercise
Start the bridge exercise by laying on your back with your knees bent and feet flat on the floor. Keep your shoulders and head relaxed on the floor while tightening your abdomen and glutes. Raise your hips to form a straight line from your knees to your shoulders.
Hold this position for as long as you can. Return to the starting position and repeat several times. The bridge exercise strengthens your back and hips, releasing tension from your spine.
5. Hamstring Stretch
The hamstring stretch provides relief for those who live sedentary lifestyles. Those who constantly sit experience leg tightness, creating unnecessary stress on the back. Increasing hamstring flexibility decreases stress in the back while moving or bending down.
Begin by sitting on the floor with one leg straight and the other bent towards you. Keep your back straight, and start to lean forward by hinging from the hip until you feel your hamstring stretch. Hold this position for about ten seconds. Repeat the same thing with your other leg.
Do the hamstring stretch three to five times on each leg.
For best results, do these stretches several times throughout the day!