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Stretching for Back Pain Relief

Stretching for Back Pain Relief
28 Sep 15

Stretching for Back Pain Relief


Back pain is a problem that thousands of people suffer from and although there are many different methods of easing back pain, stretching is the healthiest and most natural one can do for their back pain relief. Even those who don’t suffer from chronic back pain can find value in stretching to prevent back spasms and balance out the musculoskeletal system.

It is good to note that stretching for the back should not be painful, so some of the exercises may not be for your specific ailment if you feel discomfort. It is also important to note that those suffering from chronic back pain may take longer to notice relief than those who just experience a sore back once in a while. It can sometimes take a few weeks or months to really mobilize and balance out the tissues and spine, but well worth it in the end, and less expensive and uncomfortable than injections and medications.

While lying on your back, slowly pull both of your knees closely to your chest by holding them from underneath. Then flex your head forward until you feel stretching in your back. Just like with any back stretch, hold the position for about thirty seconds before releasing, and then repeat up to ten more times. (As with any exercise or activity, you don’t want to overdo it). You can also do another stretch in this same position but just take one knee up to your chest at a time with the other leg flat out and the heel on the floor.

Another great stretch for lower back pain is getting into ‘child’s pose’. For those not familiar with this pose, you place both knees on the ground with your feet tucked under your bottom, place your forehead on the floor, and stretch out your arms in front of you. This not only stretches your lower back, hips, thighs, knees, and ankles but helps relax your spine, shoulders and neck. It also increases blood circulation to the head. Stretch out your hands as far as they will go, hold it, and then release. It also feels good if you can have a partner push down on your lower back and shoulder blades at the same time to allow for the maximum stretch.


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