Stretching is the best option to avoid back pain suffering if you spend most of your time sitting in a chair. Even if you are battling with back pain, combining stretches with medication is far more beneficial in relieving pain than just using medicines. Stretching lengthens and strengthen your muscles. The result is pressure on your spine disks reduces that help you to prevent back pain. These three stretches will relieve discomfort if you are suffering from back pain. You need to take some time out of your busy life and spend time on these three stretches at least once a day and your life will be much comfortable.
The stretching poses listed here target important body muscles in your back, hip and glutes. No equipment is required and these can be easily done at your home, office or workplace. In order to give a deeper stretch to the targeted muscles, you hold the targeted muscle for 10 seconds and tense the stretched muscle for 5 seconds before releasing into next 10 second stretch.
If you do not want to be among almost 80 percent of Americans who have to battle back pain at some point in their lives, then according to Women’s Day, these stretches are your best option. Now it is time to stretch.
1. Hip Opener to Avoid Back Pain
The target of this stretch is hip flexor muscles. These muscles run from the lower back to the front of the thigh bone.
- In order to perform hip opener stretch, sit on the edge of a table, bench or bed.
- Now Lie down on your back and grasp your knees, making sure that your entire lower back is in contact with the surface.
- Now grab your left knee with both hands and extend right leg so it is hanging freely.
- Hold your position for 10 seconds, then tense the muscles being stretched.
- Repeat, before switching to your right leg.
- Do two sets on each side.
2. Side Stretch to Ease Back Pain
Side stretch focuses on lower back muscle that runs from the top of your hip bone to the bottom rib.
- Start the side stretch by laying on the floor on your right side, supporting yourself with your forearm.
- Bend your left leg and move it up toward your stomach as far as you can without moving your bottom leg.
- Plant your left foot on the floor.
- Slowly raise your upper body so that your right arm is straight. Stop when you feel a slight stretch in the right side of your waist.
- Do two sets on each side.
3. L-Stand for Prevent Back Pain
L-stand targets a muscle under the glutes and hip joint.
- Stand facing a table or surface that’s about as high as the top of your thighs.
- Raise your right knee and lift your ankle so the entire outside of your leg is resting on the table. Your leg should form an L shape and be in line with your hip.
- Arch your lower back and lean your upper body forward.
- Do two sets with each leg.
Please do not wait till the time you start feeling the pain in your back, start stretching your muscles while you are still in good shape. You must also consult with physician when doing any workout in case you already suffering from back pain to avoid further possible injury.