One of the most effective ways to relieve oneself of back pain also happens to be one of the simplest – stretching. Most of the time people take for granted their posture until they feel something wrong with their back. They wake up one day, reach down to grab the paper, or get something from the bottom of the fridge, and they feel their lower back screaming. But fear not. Here are some stretches to help ease back pain.
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Knee-to-Chest: This stretch aligns the pelvis and stretches the lower back and rear muscles. Lie flat face-up on a mat and bend the right knee up. Pull your leg to your chest and hold the position by hugging the knee/shin area. Hold this for 16 to 20 seconds and repeat with the other leg.
Lying Knee Twist: This stretches the paraspinal muscles while working out the abs. Lie flat face-up on a mat with the legs straight and bend the right knee up. Cross the knee to the opposite side of the body. This twist should gently stretch the back and glutes. Hold this for 16 to 20 seconds and repeat with the other leg.
Cat StretchL Kneel on all fours with hands directly under the shoulders and knees below the hips to resemble the position of a cat. Breathe out and slowly arch the spine down. Hold this for 5-10 seconds before inhaling. Tighten the core and arch the spine upward.
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Image Source: fitness.stackexchange.com
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Dr. Karl Jawhari was a teacher’s assistant at Life University in Marrietta, GA. He has taught colleagues effective chiropractor techniques utilized today. He is also the author of “How Hormones Are Making You Fat” and the co-author of “Neck Pain, You Don’t Want It, You Don’t Need It” as well as the “The Little Black Book of Fitness.” Check out this page for more on Dr. Jawhari.
