The spinal column contains muscle and tendons that are intended to alleviate pressure on the nerves that are located in the back. Stretching your back daily can help the tissue and muscles become stronger, avoid long-term conditions, and relieve pain.
Here are 6 easy stretches that can help improve many forms of back pain. Be sure to consult with your doctor before performing any new physical routine.
Knee to Chest Stretch – The knee to chest stretch can be performed by laying down flat on your back, stretch the left knee up towards the chest, hold for 20 seconds and switch to the right knee. Complete 3 sets with both knees. This will keep the pelvis and spine aligned.
Sphinx Pose Stretch – The sphinx pose stretch can be performed by laying on the stomach, with both palms flat on the ground near the shoulders. Gently push up to rest the body on the elbows. Hold for 10 seconds, and repeat five times.
Cat and Dog Pose Stretch – The cat and dog pose stretch can be done in a “on all fours” position. While rounding out the back, push your head down towards the floor. Hold for 30 seconds and then gently arch the back while your head is facing upwards. Hold for 30 seconds and repeat this stretch five times.
Body Flexion Stretch – The body flexion stretch is performed by laying down with the legs out straight. Bend the left knee up towards the chest and gently rotate it to the right side of the body. Crossing over the hip. Hold this stretch for 20 seconds and repeat with the right knee bent, crossing over the left hip. Repeat this stretch three times for each knee.
Child Pose Stretch – The child pose stretch is a common yoga pose. While sitting on your knees on the floor, allow the buttocks to rest on the heels of the feet. Stretch out in front of you, allowing the forehead to touch the floor. Hold this position for 30 seconds, while gently guiding your hands to the left side. Then guide the hands to the right side and hold for 30 more seconds.
Seated Stretch – The seated stretch is achieved while sitting up and crossing the legs. Be sure that the spine is straight. Gently reach your hand around the knee and pull it towards the opposite side of the body, turning your head toward the knee. Hold for 20 seconds and then repeat three sets for both knees.
If you or a loved one is suffering from back pain and would like more information on pain relief options, give us a call at (408) 676-2818.