Most of people will experience back pain at some time in their lives. Back pain is pain felt in the back that usually originates from the muscles, nerves, bones, joints or other structures in the spine. Nearly everyone can benefit from stretching the soft tissues- the muscles, ligaments and tendons- in the back, legs, buttock, and around the spine.
Patients with ongoing back pain will find it takes weeks or months of stretching and other back exercises to mobilize the spine and soft tissues, but will find that sustained relief of back pain will usually follow the increase in motion.
Tips for stretching to relief back pain.You just follow some of them in mind when starting a stretching routine as part of a program of back exercise:
• Wear comfortable clothes that won’t bind • Stretching should be pain free: don’t push the body into difficult positions • Move into the stretch slowly and avoid bouncing, which may actually tear muscles • Stretch on a clean, flat surface that is high adequate to move freely • Hold stretches long enough (20-30 seconds) to allow muscles or joints to become loose • Generally 5-10 times, continuous the stretch
If you have a back pain or neck pain, it is good way to check with a physician or physical therapist to discuss whether the following neck, shoulder, and lower back pain exercise should be performed.
Back exercise stretches: Several back pain patients realize the feeling the pain in the back, during in the morning. These stretching back exercises can help bring back some suppleness and increase mobility, reducing back pain and discomfort.
Back Flexion Exercise: While lying on one’s back, pull both knees to the chest when simultaneously flexing the head forward until a comfortable stretch is felt in a balled-up position.
Knee to chest stretch:Utilize this stretch to align pelvis and stretch lower back and rear end muscles. Lie flat on your back with toes pointer to the sky. Slowly bend your right knee and pull your leg up to your chest. Wrap your arms around your thigh, knee or shin, and gently pull the knee towards your chest. Hold for 20 seconds and slowly extend the leg to starting position. Repeat three times each leg.
Lying Knee Twist: Utilize this movement to stretch the paraspinal muscles and strengthen the abdominal muscles. Lie on your back with your legs extended straight out. Bend the right knee up and cross over the left side of your body. Hold in a position that allows you to feel a gentle stretch through the back and buttocks muscles for 20 seconds. Tighten your core muscles and rotate back to center. Continuous 3 times on each side.
Hips and Gluteus Stretches:The hips and buttocks support the lower back, and stretching these muscle groups plays a pivotal role in maintaining spine flexibility.
Yoga Cat/Cow: Start this more by kneeling on all fours with your hands beneath your shoulders and knees directly below your hips. Exhale and gently arch your spine. Inhale, tighten your core muscles and round your back, like a cat. Move slowly between movements and hold in each position for 5-10 seconds. Continuous this stretching for 10 times.
Restful pose: A common pose in yoga, the restful child’s pose can help you relax your body. Position yourself on the floor on hands and knees with your knees just wider than hip distance apart. Turn your toes in to touch and push your hips backwards bending your knees. Once you reach a comfortable seated position, extend your arms forward into a relaxation position. Hold this pose for 20 seconds and slowly return to starting position. Repeat 3 times.
Piriformis Muscle Stretch: The piriformis muscle runs through the buttock and can contribute to back pain or leg pain. To stretch this muscle, lie on the back and cross one leg over the other and gently pull the other knee toward the chest until a stretch is felt in the buttock area.