As our bodies undergo day to day stress it takes a
toll on our backs and stretching exercises to relieve back pain can help.
Depending on the occupation that we hold, we either sit or stand for the better
portion of our day.
Poor posture of the spine can bring about pain and long
term problems for our backs. Fixing our posture and stretching exercises to
relieve back pain will help your back.
Another issue that we face is that we attempt to
over compensate for lack of activity during the week and put ourselves through
rigorous physical activity on the weekend. Exercise is highly recommended and
even beneficial, however it can cause problems if you are not physically used
to it.
This can make your back and body able to be easily injured. Exercising
during the week and also doing stretching exercises can prevent this from
happening. The stress that our bodies go through during the weekday can be
overcome by doing five stretching exercises to relieve back pain for 15-20
minutes a day.
These stretching exercises to relieve back pain will require an
elastic band that could be purchased at a local store.
Lower Back Stretch Start by sitting on the floor
with your legs together and straight out in front of you. Put the exercise band
around your feet and hold on to it with both hands.
Then “climb towards your
foot using the band to pull yourself. Continue this until you feel a stretch
from your calves, spine and lower back. Hold the position for 8-10 seconds as
you breathe normally.Repeat 3 times.
The Groin Stretch Lay on the floor face up with your
legs in an almost split position. Bend your left leg at the knee and place your
foot on the floor. Put the elastic band on your right foot and then pull gently
with both of your arms.
You should hold this position for 8-10 seconds and then
repeat the exercise 3 times.Then switch to the other leg and do three times.
The Glute and External Rotator Stretch Laying on the
ground face up, wrap the band around a toe and straighten your leg while
holding on to the band.
When your leg is extended twist your torso at the hip
until your leg is on the ground while keeping your back as flat as you can.
Then hold this position for 8-10 seconds and repeat 3 times. Switch to the
other leg and repeat.
The Hamstring Stretch Start in the same position as
the External Rotator Stretch. However, instead of twisting at the hip, lay
straight with your leg straight up then pull your leg gently towards your head.
This will stretch your hamstring and help to relieve tension on your back.
The Quad Stretch Lay face down on the floor and wrap
the band around a toe then pull your leg towards your head. When you feel the
stretch in your front thigh, hold the pose for 8 seconds and repeat twice more.
Then switch to the other leg and do the same. These exercise will help with
flexibility and strength but they are also wonderful stretching exercises to
relieve back pain.
