Updated on February 15, 2022 by Dr. Ed Barry
A staggering 110 billion dollars are spent annually on back pain. Sadly, all the money in the world can’t buy you back good health. Time to put your hard-earned money to better use, like planning a family vacay. Allow us to make a difference in your lifestyle at a minimal cost within the comforts of your home.
At Baack2, we have a team of specialists to help you and guide you in your journey to a pain-free life. While you engage yourself in an uninterrupted tete-a-tete with the experts, try out these simple stretches to improve flexibility and get your lower back to normal.
Stretches for Relieving Back Pain
- Trunk rotation: Lie on your back and bring your knees to your chest. Extend your arms with your palms face down on the floor. Now gently roll bent knees to your left side and hold for 20 seconds. Come back to start position and repeat this on your right side. Repeat this procedure about 10 times for effective results.
- Belly flops: Decompress your lower back with a small, soft cushion or even better, a rolled towel, that provides supported elevation. Place the rolled towel in front of you and lie down over the towel so your hip bones are pressing into it. Relax your mind and body and stay in that position for about 3 mins, resting in between and repeating about 2 to 3 times.
- Flexion rotation: Stretch your lower back and buttocks by lying on your left side with both legs straight. Now slowly bend your right leg and hook your foot behind your left knee. Grasp your right knee with your left arm and place your right hand behind your neck. Carefully and slowly rotate your upper body backwards by touching your left shoulder blade to the floor. Feel a mild stretch on your lower back. Repeat about 8 to 10 times, relax, switch sides and repeat steps.
- Quick knee to chest: Lying flat on your back, bring both your knees towards your chest. Using your arms to wrap around the upper shins, pull the knees closer to the chest. Hold position for about 10 seconds and repeat 20 times before you relax.
- Pelvic tilt: Engage your abdominal muscles and stretch your lower back with pelvic tilts. Lie on your back and bend your legs with your knees pointing towards the ceiling. Keep your arms by your sides and gently lift your lower back slightly off the floor. Tense your abdominal muscles to straighten your spine and stabilize your core. Hold for 10 seconds and repeat 10 times. Relax.
- Supported bridge: Decompress your lower back with the support of a foam roller that provides supported elevation. Lie on your back with your knees bent and feet firmly held to the floor. Now gently lift your hips and place the foam roller beneath them. Relax your body and hold position for about 60 seconds. Repeat a couple of times, resting for a few seconds in between each rep.