You might sometimes suffer from unbearable back pain that stops you from moving easily or doing daily physical activities well. You might also worry when you hear that this pain only ends with surgery or painkillers. But the best solution is to regularly do stretching exercises to end this sharp pain and strengthen your back muscles. In this article, we offer you some useful stretching exercises to strengthen the back and reduce its pain.
Exercise duration: 15 minutes.
Tools used: Yoga mat.
Target muscles: Back and trunk muscles.
Instructions: Repeat these exercises daily until you get results as soon as possible.
First exercise: Trunk Rotation Stretch
This exercise stretches your spine and relaxes the muscles on both sides of your trunk. To do this exercise, follow these steps:
- Lie down on a yoga mat with your neck bent toward your right side.
- Lift your legs together and rotate them toward the left trunk muscles. Hold this position for 5 seconds until you feel the stretch in your spine.
- Switch to the other side and repeat these steps 10 times for each side.
Exercise two: Child's pose
This exercise helps ease back pain by improving spine movement and strengthening lower back muscles. To do it, follow these steps:
- Get down on all fours with your butt muscles pointing back and stretch your arms straight forward.
- Hold this position for 10 seconds, then repeat these steps 5 times before moving to another exercise.
Exercise three: Cat and camel back stretch
This exercise lets you stretch your spine and strengthen your back and abs. Follow these simple steps to do it right:
- Start on all fours like a cat, then lift your back up without moving your hands or knees, like a camel.
- Hold this for 5 seconds, then return to the cat pose.
- Repeat these steps 10 times before moving to another exercise.
Exercise 4: Hamstring Stretch
This exercise helps make your hamstrings more flexible, which lowers back pain. To do it, follow these steps:
- Sit on the floor on a yoga mat with your back straight. Stretch your right leg forward and bend your left leg inward.
- Bend your back forward and stretch your arms along your right leg until they touch your toes.
- Hold this position until you feel a stretch in the back of your thigh for 10 seconds.
- Repeat these steps with your left leg until you do 5 times for each leg.
Exercise 5: Twisted Hip Flexor Stretch
This exercise eases thigh pain that causes sharp pain in your back muscles. To do it right, follow these steps:
- Kneel down on all fours with your right leg bent inward and your left leg stretched straight back.
- Hold this position for 10 seconds then switch legs. Repeat these steps 10 times for each leg.
