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Back pain is a bi*ch but fortunately, there’s a cure: stretching. Stretching works as an effective back pain treatment and offers a more natural pain relief solution than other pain killers. So which back pain stretches should you be doing for immediate back pain release? See the answer below

1. Trunk Rotation Stretch

trunk-rotation-stretch-and-exercise-gif

How to do it: Begin lying on the mat with knees bent. While maintaining upper back flat on the ground, rotate legs towards the floor until a stretch is felt. Repeat on the opposite side. Hold each stretch for 5 seconds, repeat 10 times.

How it helps: This helps improve mobility of the spine while relaxing the muscles on the sides of the trunk.

 

2. Hamstring Stretch

Hamstring stretch

How to do it: Begin sitting on the floor with one leg straight, and the other bent. While maintaining a flat back, lean forward by hinging from the hip until a stretch is felt behind the thigh. Repeat on the other leg. Hold each stretch for 10 seconds, repeat 5 times.

How it helps: When you spend a large portion of your time sitting, the back of the legs gets tight. This would cause pulling of the back when bending forward. Having flexible hamstrings allows for decreased stress in the back with bending and lifting activities

3. Cat-Camel Back

cat-camel hump stretch

How to do it: Begin on all fours. Arch your back towards the ceiling and hold. Then arch your back towards the ground and hold. Hold each stretch for 5 seconds, repeat 10 times.

How it helps: This helps maintain mobility of the spine while strengthening the back and abdominal muscles

 

4. Child’s Pose

Child's Pose

How to do it: Begin on all fours. Sit your hips back while reaching out your arms forward until a mild stretch is felt in the back. Hold it for 10 seconds, repeat 5 times.

How it helps: This helps improve mobility of the spine while relaxing the muscles of the lower back

 

By: Dammy Eneli

See Also: 7 Exercises You Can Do At Home

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