A series of stretching exercise routines you can do to help reduce any lower back pain, including tension, stiffness and soreness.
Back pain can be quite painful and debilitating to some daily routine. The back of the individual is used every day for lifting heavy loads or sitting in a chair. Pain within the back of a person can disrupt the job and also hamper with your sleep. Back injuries not treated often lead to back pain.
A person should therefore be very careful while engaging in any physical activity. Stretching exercises help individuals in preventing and rehabilitating soreness and injury. These exercises minimizes the back pain, strengthens the region and increase the flexibility of the body.
Patients with ongoing back pain might find it takes weeks or months of stretching and other back exercises to mobilize the spine and soft tissues, and can find that meaningful and sustained relief of back pain will often follow the increase in motion.
Hamstring stretch
Once the backs of your thighs are tight and fewer flexible, more stress is put on the back portion of your body. For doing this stretching exercise, the person should lie on the ground. The legs should be fully extended and straight. One leg should be brought up without bending the knee. This can be done simply by placing your hands behind your knees and gently pulling them. This same procedure should be repeated on the other leg. When the person finds that this is difficult for him to do, a towel can be looped around the ankle. Then a pull should be given and this will bring the leg up. This stretch can also be performed while sitting on a chair. For doing that, a person needs to put another chair over the chair he is sitting on. One leg can be rested on the chair and the hands can be tried to get to the toes. The same method should be repeated on the other leg.
Hip Opener
Stretches the hip flexor muscles, which run in the lower back to the front of the thigh bone. Take a seat on the edge of a table, bench or bed. Lie down on your back and grasp your knees; your entire lower back should be in contact with the surface. Grab left knee with both hands and extend right leg therefore it hangs freely. Hold for 10 seconds, then tense the muscles being stretched. Repeat, then switch legs. Do two sets on each side.
Neck Stretches
The neck stretches can be made by an individual while remaining seated or by standing. The chin should be lowered until it reaches the chest. The person should feel a small stretch at the back of the neck when he is going to be lowering the chin to the chest. This should be done for two or three times. Then the person should switch to a lateral flexion stretch which can be made by lowering the ear toward the shoulder. The person should immediately stop the stretching exercise when he feels there is a tug between your base of the neck and the collarbone. This position should be held for twenty to thirty seconds before stretching toward the opposite shoulder.
Side Stretch
Targets a lower back muscle that runs in the top of your hip bone to the bottom rib. Lie on the ground on your right side, supporting yourself with your forearm. Bend your left leg and move it up toward your stomach as far as you are able to without moving your bottom leg. Plant your left foot on the floor. Slowly raise your upper body to ensure that your right arm is straight. Stop whenever you feel a slight stretch in the right side of your waist. Do two sets on each side.
Back stretches
Back stretches can be made by a person either by standing or by remaining seated. However, doctors think that sitting or lying down is the perfect option for doing this stretching exercise. This cuts down on the chances of getting injured during the course of the exercise. The legs should be spread shoulder width apart in one another while remaining in the seated position. The top should next be lowered slowly between your knees and the person need to reach the floor. For improving the flexibility, one should lie on the floor and pull both the knees to the chest. While doing this, the individual should bring the chin as near as possible to the knees. If someone has problem doing this pose, the hands can be used to pull the knee towards the chest while keeping the heel of the opposite foot firmly on the floor.
Rocking
For doing this, the person should get down inside a position similar to kneeling. The knees should be slightly away from one another and the hands should be under the shoulders. The palms of the person should be kept on the floor and the person should rock back before the buttocks touch the heels of the person. The arms should be stretched to the front. The back of the person must be rounded. The position must be held for any few seconds. Then the person should go back to the kneeling position. The abdomen should be dropped until the legs are flat on the floor and the arms are in a push-up position. The pose should be held for a few moments before going back to the kneeling position.
