When your back is causing you pain, sometimes it can be hard to go on with your normal, daily routine. Sometimes, you may just want to stay in bed because the pain can be debilitating. However, there is great news: research has shown that stretching is one of the best ways to relieve back pain, and reduce the risk of developing more back pain.When your back is causing you pain, sometimes it can be hard to go on with your normal, daily routine. Sometimes, you may just want to stay in bed because the pain can be debilitating. However, there is great news: research has shown that stretching is one of the best ways to relieve back pain, and reduce the risk of developing more back pain.
Gentle stretching is the perfect thing to try when you are experiencing pain. When done properly in the correct form, you should notice your pain alleviating almost immediately.
Before going into a few stretches that are recommended for back pain, here are a few tips to keep in mind:
● Try to hold the stretch for about 10 seconds at the least, with 30 seconds the optimal length for holding the stretch.
● The longer you hold the stretch, the more effective it is at relieving pain, so try not to rush through them.
● Try playing soothing music in the background. This can help you relax more, which will help to relieve more pain.
Pose #1: Child’s Pose
This classic yoga move is a favorite among newbies and experienced yogis for a reason. This relaxing pose stretches the muscles in your lower back, bringing much needed relief to this area.
To begin, start on the floor on your hands and knees. Then, reach out with your hands directly in front of you so that your arms are completely extended and palms are flat on the ground. Slowly drop your head, chest and hips as you stretch your arms out. Stay in the pose for about 20 to 30 seconds. If that is too much for you, you can place a pillow underneath your stomach so that you’ll be propped up a bit and more comfortable.
Pose #2: Cow Stretch
This pose, sometimes called cat stretch, build on child’s pose so that your back muscles are being pulled in two directions, soothing soreness and lengthening contracted muscles.
To start, place your hands and knees on the floor, ensuring that your knees are right below your hips and that your hands are right beneath your shoulders, with your spine parallel to the floor. Next, stretch your mid back between your shoulder blades, rounding your back – it should look similar to how a cat stretches and rounds their back. Hold this for about five seconds, then repeat this pose for about 30 seconds.
Pose #3: Lower Back Twist
This move is a two-for-one: it stretches your glutes as well as your back. Your glute muscles can also tense up when you are experiencing back pain, which can cause even more pain.
Start by lying on the floor with your knees bent, feet flat on the floor. Your arms should be extended out so that your body forms a T shape. Keeping your shoulders on the ground, slowly roll your knees to one side, holding that position for 30 seconds. Return to the starting position, and repeat on the opposite side.
Pose #4: Knee to Chest
This move can lengthen your back muscles that are contracted, greatly relieving any pain you are experiencing.
To start, lie on the floor on your back. Bend your knees so that your feet are on the floor, and rest your hands either right below your kneecaps or behind your knees. Then, pull your knees toward your chest using your hands. Do this slowly, and hold for about 30 seconds. Then return to the starting position.
If these stretches are not enough to relieve your back pain, make sure to call Yashar Neurosurgery. Dr. Yashar and his dedicated team are the top neurosurgery clinic in the area. They treat each patient individually, guiding them through each step of their tailored treatment process.