6 Stretches to Reduce Back Pain

Low back pain has many causes, including tension or weakness in the back, abdominals, or core muscles; Muscle sprains or strains; Or a herniated disc. There are 6 stretches procedure here that you can use to reduce back pain and prevent back injuries.

Partial Crunch/Pelvic Tilt Exercise

If you are recovering from back pain, pelvic tilt is usually the first recommended exercise while also helping to stabilize the spine.

How to Do the Partial Crunch

1. Start lying on your back with your knees bent and your feet flat on the floor.
2. As you exhale, contract your abdominal muscles and press your little back against the floor.
3. As you reach your feet with your fingertips, your head and shoulders lift slightly from the floor.
4. Hold for 5 to 10 seconds.
5. Relax and return to the starting position.
6. Repeat 5 to 10 times.

Cat-Cow Stretch

This simple stretch, sometimes called a cat-cow stretch, gently stretches the muscles of the lower back to help adjust the spine and pelvis. This Stretches helpful for reduce low back pain. Here’s the right thing to do.

Workout at home for beginner

How to Do the Cat-Cow Stretch

1. Begin on your hands and knees.
2. Contract your abdominal muscles (imagine you’re trying to pull your navel toward your spine).
3. Slowly wrap around your back and push it to the ceiling.
4. Let your head sag forward and bend the pelvis underneath.
5. Hold for 10 seconds. You should be able to feel the gentle stretching of your back.
6. Return to the starting position.
7. Lift your head and let your pelvis lean forward while your abdomen touches the ground downwards.
8. Hold this position for 10 seconds, then return to the starting pose.
9. Repeat about 5 to 10 times.

Prone Back Extension

Prone back stretching is a higher-level, more intense back stretch. Here’s how to do it safely.

How to Do the Prone Back Extension

1. Start with a face-down position on the floor.
2. Slowly lift your torso; Place your elbows under your shoulders and place your hands firmly on the ground. Your lower back will arch slightly.
3. Push into the ground and slowly straighten your elbows to increase the stretch of your lower back. Just go to comfortable places and stop if you feel pain. You should feel comfortable and gently stretching.
4. Hold the position for 15 seconds.
5. Return to the starting position.
6. Repeat 5 to 8 times.

Hip Opener and Lower Back Stretch

This is a stretching exercise that opens the hips and stretches the lower back. This exercise also stretches the core muscles, buttocks, groin, and lower back muscles.

How to Do the Hip Opener and Lower Back Stretch

1. Start with a lunge forward posture and land your left knee on the ground.
2. Place your right elbow on the inside of your right knee.
3. Gently press your right elbow against your right knee and twist your torso to the left.
4. Extend your left arm behind you until you feel a slight stretch in the lower back and right groin.
5. Hold the stretch for 20 to 30 seconds. Relax, repeat on the other leg. Remember to have your front knee on your ankle or behind it, not in front of it.

Spinal Twist Stretch

Spinal torsion stretching needs to be done slowly and carefully. To prevent you from overextending, only allow your knees to fall within a comfortable range – never force your knees to hit the ground.

Over time, you will naturally increase your range of motion. Here’s how to safely perform a spinal twist stretch.

How to Do the Spinal Twist Stretch

1. Lie flat with your knees bent and your feet flat on the floor.
2. Slowly let your knees descend toward the ground until your spine feels a slight extension.
3. Hold for 10 seconds and return to the starting position.
4. Next, let your knees slowly descend to the other side until you feel a gentle extension.
5. Hold for 10 seconds and return to the starting position.
6. Repeat several times on each side.

Knees-to-Chest Stretch

Putting both of your knees on your chest is an easy way to release the tension in your back and gently stretch your hamstrings. This simple spinal curvature exercise is a great way to end a back stretch.

How to Do the Knees to Chest Back Flexion Stretch

1. Lie flat with your knees bent and your feet flat on the floor.
2. Slowly bring your knees closer to your chest and gently grasp the legs below your knees.
3. Hold this position for 20 seconds, then return to the starting pose.
4. Rest for a few seconds and repeat several times.