Even just a little pain in your back can leave you in a lot of agony. It can hassle you when you walk, when you sit, when you lie... and when you do anything else.
But spending 10-15 minutes stretching out your back every day could be exactly what you need to loosen the muscles around the spine and bring you pain relief.
Be sure to take it slow and gentle and not to do any stretch or exercise that hurts your back.
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How to gently stretch chronic pain away... |
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Lower back stretch
Lie on the floor on a towel or yoga mat.
Place your feet flat on the floor with your knees bent. Now raise your right knee to your chest and place your right ankle on your left knee.
Grab your thigh with both hands and gently pull your leg to your chest while pushing your right knee out to the side.
Hold for 15 seconds and repeat the same on your left leg.
In the same position on the floor, raise your right knee to your chest and grab your knee with both hands, pull your knee into your chest for 15 seconds.
Do the same with your right knee.
And then repeat holding both knees to your chest. |
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Cat cow stretch
Get onto all fours on the floor and make sure you stack your elbows above your wrists and your hips above your knees.
Keep your back in a neutral table top position then take a deep breath in. As you breathe in, round your back, round your tailbone in and pull your chin to your chest. Breathe out.
Then breathe in again and as you release your breath, round your tailbone up, arch your back and push your chin forward. Hold for a breath and slowly repeat three times.
Keep reading... |
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Simple leg lift stretch
Lie on your back on the floor with your legs straight. Bring your right knee to your chest, then bring your left knee to your chest.
Hold onto your shins for a few seconds and make sure your lower back is on the floor and your belly muscles are tight.
Now bend your left leg and place your left ankle on the right knee. Push your left knee out to the side and bring your hands to hold the back of your right thigh.
Hold the pose for a few seconds before you return your legs to the floor one by one.
Repeat with your right ankle on your left knee. |
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Pigeon pose
This pose stretches your buttocks and lower back, but it might be difficult to do initially as it requires a bit more flexibility.
Sit with your knees on the floor. Lean forward and place your hands firmly on the floor in front of you.
Push your right foot back until your leg is stretching out behind you. Turn your left foot in and push it under your right hip so that your bent left leg and thigh are on the ground.
You should feel the stretch in the front of your hip flexors and in your buttocks as well. Hold the pose for a few seconds and switch sides. |
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These are four of the most effective back stretches that can help keep the muscles in your back supple and can help relieve chronic back pain due to built up tension.
Be careful to do every movement slowly and with control to ensure you don't hurt yourself.
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4 Gentle stretches that help relieve back pain...
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