80 percent of Americans will experience lumbar spine pain (lower back pain) at some point in their lives.
You’re not alone if you’ve been struggling with this back pain. Sadly millions of Americans have no idea how to deal with chronic back pain. Some turn to taking pain pills which are addictive.
Others opt for surgery which is costly and has severe side effects.
So, what can you do to manage this pain safely?
To help you out, here are 3 lower back stretches to reduce pain and increase strength.
1. Knee to Chest Stretch
The knee to chest stretch is a great exercise to add to your morning routine. Doing this stretch offers back pain relief and reduces stiffness. To do this stretch, lie down flat on your back, one leg down while your hands behind the other leg’s knee.
Pull your knee towards your chest and take a deep breath from this position. Next, exhale while pulling your knee as close to your chest as you possibly can. Hold this position for at least 15 seconds, then lower it back and switch to the other leg.
Besides, find experts who’ll help you know the ideal back exercises to do frequently to reduce pain. Use resources such as https://www.performaxphysicaltherapyandwellness.com/ to find these specialists.
2. Seated Spinal Twist Stretch
Consider the seated spinal twist if you’re looking for a simple stretch that minimizes back pain. To do this stretch, sit upright on a mat, take one leg and bring it up and over the other leg. Use your arm as a kickstand, hook the other arm’s elbow to your knee and bring it more to the midline.
From this position, you’ll move your head in the opposite direction you’re holding the knee. You want to look over your shoulder and hold this position for at least 30 seconds and then release. After releasing, move to the other side and back to neutral, then switch to the other leg.
The idea is to repeat this routine several times, thereby stretching your spine and muscles increasing your range of motions.
3. Yoga Cat-Cow
Add the cat-cow to your yoga routine to open your spine and lower back tightness. Get down on all fours, hands, and knees on the ground to this stretch. From here, inhale, drop your belly, roll back the shoulders, and gaze upwards (the cow).
Next, exhale and reverse your belly movement (curve the belly in), drop your head and look at your navel (the cat). Repeat this movement several times and remember to inhale when doing the cow and exhale when doing the cat.
Reduce Lumbar Spine Pain by Doing Back Stretches
Doing the above back stretches will help you reduce lumbar spine pain and increase strength. That’s why it’s wise to add these stretches to your workout routine. Doing them will offer back pain relief and help you avoid taking painkillers.
Please check out our other blog posts for more Health, Wellness, and Lifestyle content.
