8 Stretches to Relieve Back Pain
Back pain is a common problem that can cause a lot of discomfort and difficulty in carrying out everyday activities. Fortunately, stretching can be a great way to alleviate some of that pain. Here are 8 stretches that can help alleviate back pain:
- Hamstring Stretch: Start by lying flat on your back with your legs straight. Bend your right knee and grab your calf with both hands. Gently pull your leg up towards your chest until you feel a stretch in the back of your thigh. Hold for 30 seconds, then switch to the other leg.
- Cat and Cow Stretch: Begin on all fours with your shoulders over your wrists, hips over your knees and the top of your head facing the floor. Inhale and arch your back, like a cat, then exhale and round your back, like a cow. Repeat 10 times.
- Seated Spinal Rotations: Sit on the floor with your legs crossed and your spine tall. Place your right hand on your left knee, then gently twist your torso to the left, looking over your left shoulder. Hold for 3-5 breaths then switch sides.
- Piriformis and Glutes Stretch: Sit on the floor with both legs out in front of you. Cross your right leg over your left, tucking your right ankle just above your left knee. Gently press down on your right knee until you feel a stretch in your glutes and hip. Hold for 30 seconds before switching sides.
- Standing Quad Stretch: Stand up and grab your ankle with your right hand. Gently pull your heel towards your butt until you feel a stretch in the front of your thigh. Hold for 30 seconds before switching sides.
- Back Extension: Begin by lying on your stomach with your arms outstretched overhead. Slowly lift your upper body and arms off the ground until you feel a slight stretch in your back. Hold for 5-10 seconds before repeating.
- Chest Opening Stretch: Start standing with your feet hip-width apart. Interlace your fingers behind your back and lift your arms up until you feel a stretch in your chest and shoulders. Hold for 30 seconds before releasing.
- Child’s Pose: Start on all fours with your knees directly below your hips and your toes together behind you. Gently sit back onto your
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