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Low back pain is an extremely common complaint. This pain can make it very difficult for people to complete their day to day activities. Fortunately, there are a number of stretches that can help alleviate lower back pain. Check out some of these recommended exercises:
This stretch is also known as the cat pose. You will need to get on your knees and hands. Your hands should be underneath your shoulders, and your knees should be underneath your hips. You should lower your stomach to the floor and inhale. After that, you will need to raise your head and look up at the ceiling. This stretch should be held for five seconds.
Exhale as you bring your abdomen towards your spine. Tuck in your chin as you round your back. Hold this stretch for 10 seconds. It is recommended to rest for 10 seconds before repeating the exercise. Perform this exercise 10 times for best results.
The snake-like stretch is also known as the cobra pose. You will need to lie face down on a flat surface or exercise mat. Bend your arms and place the palms of your hands on the surface. Raise your upper body and push down while you are arching your back. This stretch should be held for 10 seconds. You should relax for a minimum of five seconds before you perform this exercise again. This should be repeated five times.
You will need to lie on your back on a flat surface and extend your legs. Your arms should be parallel with your shoulders. Bend your knees slowly until your feet are flat on the floor. Lower your knees to the right side of your body and keep them together. This stretch should be held for 20 seconds. After that, your legs should return to the center. Relax for a minimum of 10 seconds. Rotate to the left side of your body and hold for a minimum of 20 seconds. Return to the center position and relax for a minimum of 10 seconds. Repeat this stretch a minimum of 10 times on each side.
Lower back pain does not have to ruin your life. Stretching is one of the most effective things that you can do to alleviate low back pain. The feline maneuver, lower body rotation and cobra pose are some of the best stretches for alleviating back pain.
If stretching doesn’t relieve your pain, consider contacting a specialist to determine whether or not you have a more severe condition.