How to Relieve Back Pain with Simple Stretching Exercises

If you wake up with lower back pain, doing some simple exercises and stretching can greatly provide relief from the pain. Stretching exercises can strengthen the back and abdominal muscles to help facilitate the circulation of oxygen and nutrient blood to the joints and muscles in the back. These also make you more flexible and improve your daily performance.

1. Remember to warm up first. Do some simple breathing exercises and start letting the blood and oxygen circulate inside the body.

2. While the muscles are still loose, start strengthening those weak ligaments and joints by simply trying to touch your toes. Make sure not to lock the knees when reaching for your toes.

3. Stretch your neck and shoulder muscles. Back pain sometimes accompanies a stiff neck. Gently bring your head back up and down to your chin, then bring the chin toward the chest until you start to feel the stretch of muscles behind the neck. Roll your shoulders forward then backward, then reverse directions.

4. Lie flat on the floor on your back. Bring one of your legs to your chest, bending the knee while flexing your head. Using your hands for support, lean forward until you feel a comfortable stretch in the lower and mid-back area. Repeat this exercise with the other leg.

5. Stretch your hips and buttocks. Bend the right leg with the right foot placed in front of you, touching the floor. Keep the knee lined up over ankle while the left leg remains on the floor behind. Reverse and repeat with the other leg.

6. While still on the floor, do some hamstring stretches. Pull one of your legs up and make it straight as much as possible. Make sure you feel comfortable. Use a towel wrapped behind the knee for additional support. Make sure you apply pressure to lengthen the hamstring muscles for 30 to 45 seconds. The looser your hamstring muscles, the greater rate of gains of motion your back will have. Do this several times daily to make it more effective.

7. Sit with your knees bent outward, creating a diamond shape in front of you. Relax your body, breathing deeply and slowly for a few moments. Bend your upper body forward, bringing your face closer to the feet. Don’t force yourself if you feel slightly uncomfortable. Relax and allow gravity take its course.

8. If you have enough time, walking as an exercise works great. This proves very gentle on the back, and can you can do it inside at home on a treadmill while watching your favorite TV show. Stationary biking can also offer a great alternative.

9. Remember to exercise and stretch regularly. In addition to providing back pain relief, this physical activity also helps prevent the risk of back muscle pain and injury in the future.

Filed Under: Health & Personal Care


About the Author: Andrew Reinert is a health care professional who loves to share different tips on health and personal care. He is a regular contributor to MegaHowTo and lives in Canada.

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