Medical professionals have confirmed that exercises and stretches are an integral part of treating the spine and enhancing mobility of your back as well as increasing strength.
Due to ergonomics and other daily activities you engage in, you might tend to feel some tightness and resultant pain in your back. Well, this article is here to help. We have garnered together some of the most effective stretches you can engage in to ease pain in your back region. Some of these exercises include:
The Knee to Chest Stretch
The knee to chest stretch helps to relieve tension, especially in your lower back. To perform this stretch:
• Lay on your back.
• Bend both your knees upwards with your feet flat on the floor.
• Pull your right knee towards your chest until you feel something on your lower back.
• Hold still for about 20-30 seconds.
• Assume your resting position.
• Repeat the same process with your right knee.
• Repeat this exercise for three sets, twice daily.
Prone Quadriceps Stretch
This stretch has an excellent effect on your back and even extends to your thighs. It is done by pulling your knee towards your buttocks with a rope. To perform this stretch:
• Lie with your stomach facing the ground.
• Wrap a line, a belt or a sheet around your right foot.
• Pull your foot towards your buttocks until you feel it in your thigh.
• Hold that position for an average of 20 seconds.
• Return to a rest position.
• Repeat the same process with your left leg.
• Do this for about three sets, twice daily.
Calf Stretch
This stretch is aimed at your calf. Here is how you perform the calf stretch:
• Stand directly facing a wall.
• Put your right foot forward, lean forward towards the wall.
• Push into the wall until you begin to feel the stretch in your calf.
• Keep your heels solidly flat on the floor the whole time.
• Hold this position for about 20 seconds.
• Assume starting position.
• Repeat the same process putting your left foot forward this time.
• Repeat for three sets, two times a day.
Piriformis Stretch
To perform the piriformis stretch:
• Lay with your back on the floor.
• Pull your right knee towards your left shoulder, keeping your back on the floor, avoid twisting.
• Hold that position for 20–30 seconds.
• Return to the rest position.
• Repeat these steps pulling your left knee towards your right shoulder.
• Do for three sets, twice a day.
Supine Hamstring Stretch
To perform this stretch:
• Lay with your back on the floor; both knees bent upwards.
• Wrap a rope around your right foot.
• Lift the foot slowly off the floor.
• Hold for 20–30 seconds.
• Assume rest position.
• Repeat these same steps with your left foot.
• Repeat for three sets, twice daily.
Due to ergonomics and other daily activities you engage in, you might tend to feel some tightness and resultant pain in your back. Well, this article is here to help. We have garnered together some of the most effective stretches you can engage in to ease pain in your back region. Some of these exercises include:
The Knee to Chest Stretch
The knee to chest stretch helps to relieve tension, especially in your lower back. To perform this stretch:
• Lay on your back.
• Bend both your knees upwards with your feet flat on the floor.
• Pull your right knee towards your chest until you feel something on your lower back.
• Hold still for about 20-30 seconds.
• Assume your resting position.
• Repeat the same process with your right knee.
• Repeat this exercise for three sets, twice daily.
Prone Quadriceps Stretch
This stretch has an excellent effect on your back and even extends to your thighs. It is done by pulling your knee towards your buttocks with a rope. To perform this stretch:
• Lie with your stomach facing the ground.
• Wrap a line, a belt or a sheet around your right foot.
• Pull your foot towards your buttocks until you feel it in your thigh.
• Hold that position for an average of 20 seconds.
• Return to a rest position.
• Repeat the same process with your left leg.
• Do this for about three sets, twice daily.
Calf Stretch
This stretch is aimed at your calf. Here is how you perform the calf stretch:
• Stand directly facing a wall.
• Put your right foot forward, lean forward towards the wall.
• Push into the wall until you begin to feel the stretch in your calf.
• Keep your heels solidly flat on the floor the whole time.
• Hold this position for about 20 seconds.
• Assume starting position.
• Repeat the same process putting your left foot forward this time.
• Repeat for three sets, two times a day.
Piriformis Stretch
To perform the piriformis stretch:
• Lay with your back on the floor.
• Pull your right knee towards your left shoulder, keeping your back on the floor, avoid twisting.
• Hold that position for 20–30 seconds.
• Return to the rest position.
• Repeat these steps pulling your left knee towards your right shoulder.
• Do for three sets, twice a day.
Supine Hamstring Stretch
To perform this stretch:
• Lay with your back on the floor; both knees bent upwards.
• Wrap a rope around your right foot.
• Lift the foot slowly off the floor.
• Hold for 20–30 seconds.
• Assume rest position.
• Repeat these same steps with your left foot.
• Repeat for three sets, twice daily.
