Stretching is one of the most effective and accessible ways to keep your physical body flexible, functional and healthy. In fact stretching may help relieve both chronic or incidental body pains such as those in your back, neck and shoulders. In this blog, we’ll cover the most commonly used stretches when trying to relieve back pain and how to perform them yourself.
The pelvic tilt stretch may help with releasing tight back and core muscles and improving their mobility and flexibility. To perform the pelvic tilt, simply lie on your back with both your feet flat on the floor and knees bent. Keep your arms down by your sides. When lying down relaxed, the natural curve of your spine should lift your lower back slightly off the floor.
Start the pelvic tilt by gently arching your back and pushing your stomach out, making use your core muscles. Hold this position for five to ten seconds before relaxing. As you relax, push your pelvis slightly forward and tighten your abdominal and buttock muscles so that your lower back is pressed onto the floor. You should hold this position for another five to ten seconds as well. Perform this tilt a minimum of 20 times per stretch session so that you have a higher chance of seeing results.
The supported bridge is a stretch which involves the use of a foam roller or a firm cushion. The supported bridge stretch may help to decompress your lower back with supported elevation.
When performing the supported bridge stretch, first lie on your back with your feet flat on the ground and your knees bent. Next, place a firm cushion or a foam roller under your hips. Relax your body so that only the foam roller and floor are supporting your back. Hold this position for anywhere between half a minute and a minute and repeat the stretch three to five times.
The child’s pose is a relatively simple stretch which may help loosen your lower back muscles and improve blood circulation. The stretch simply involves placing your hands and knees on the ground, and sinking your hips back so that you rest on your heels. When in the child’s pose, your body should be in a folded position and your belly should rest on your thighs. Relax your body while in this position and focus on breathing. You can hold this stretch for up to one minute.
Seated Spinal Twist
One of the most satisfying stretches, a seated spinal twist involves you sitting down with your legs straight, and then bringing one knee up. Use your arm from the opposite side as your lifted leg to push and twist your body to the other side. While doing this stretch, you should also turn your head and body towards the direction you are stretching.
Want to learn more about stretches and exercises which may help relieve you of back pain? Visit an experienced health professional from The Back Clinic today!