There’s a lot of truth in the old saying that exercise can cure almost any ailment. It can provide almost immediate relief from pain, including back pain, and help prevent future issues.
If you have a history of back pain or recently hurt your back, it’s wise to consult a doctor before starting any new exercise. Once you get the go-ahead, you can try various workouts but always choose what feels best for you.
Avoid pushing yourself too hard. Start with moderate exercises and gradually increase the frequency and intensity. Here are some proven stretching routines that might help.
This first exercise can alleviate lower back pain by stretching the muscles. Lay down on a comfortable mat with your back flat. Bend your knees while keeping your feet firmly on the ground. Keep your knees together and stretch your arms out wide. Gently lower your knees to one side, aiming to touch the floor without straining. Hold this position for ten seconds, then switch sides. Repeat this 10 to 20 times. Keep your upper body relaxed with your chin up during this exercise. It’s great for relaxing the glutes as well.
Next, let’s talk about a stretch that mimics a cat’s stretch. Start on your hands and knees with your hands under your shoulders and knees under your hips. Round your back upwards and then slowly arch it downwards into a half-moon shape. Stretch your back so your neck muscles extend beyond your shoulders, and keep your spine aligned with the floor. Hold for about 10 seconds, relaxing your stomach as you return to the starting position. Repeat several times until the soreness eases. This stretch is great for relieving lower back pain.
Many people experience pelvic soreness along with lower back pain. To stretch these muscles, lie on a mat with your knees up and feet on the floor. Bend your pelvis upward and tighten your stomach muscles for 10 seconds, then relax and repeat. This stretch is also good for postpartum care and those with anterior pelvic tilt.
Another simple exercise stretches the entire back and spinal cord. Lie down with your knees up and feet flat on the floor. Keep your back straight, neck elongated, and chin up. Place your hands on your knees and gently pull them towards your chest. Hold for at least 30 seconds, then return to the original position. Repeat at least ten times for the best results. This can also be done in bed before sleeping, and it’s recommended for both lower and mid-back pain.
For a stretch targeting the lower back muscles, kneel on a mat and stretch your torso with your arms at your sides, so your spine is parallel to the ground. Your forehead should touch the floor. Stretch your neck forward and sink your hips as low as possible between your feet. Extend your arms forward to deepen the stretch. Aim to hold this position for about 30 seconds. This stretch not only helps with lower back pain but also benefits the thighs, shoulders, and overall back.
According to the American Chiropractic Association, over 80% of people will experience back pain at some point. Back pain is the leading cause of disability worldwide, costing America $50 billion annually.
To take better care of your back, make sure each stretch lasts more than 30 seconds. Avoid straight-legged exercises like Romanian deadlifts, as they can worsen your back pain—bend your knees instead.
Incorporating these stretches into your daily routine can be enjoyable and quick, taking less than 10 minutes. Keep up with these stretches even when you’re not in pain to prevent its return.
Regular, careful exercise strengthens your muscles, helping alleviate pain. According to the Trials Journal, stronger muscles can significantly reduce pain. These stretches can help you manage lower back pain from the comfort of your home.
If the pain persists despite these exercises, it might be time to see a doctor. Experts can help you find a specialist or a suitable hospital to treat your condition.