How Relief Back Pain With These 5 Stretches?


One of the most common backaches is lower back pain and is also very intense. It occurs mostly due to some sprain or injury which can be caused by heavy weight lifting. According to medical professionals, one must take care of his/her mental health while suffering from any physical health issue. When a person is ill, he/she comes across many negative thoughts which ultimately affects the wellbeing. For such purposes, emotional support animals (ESA) are considered. ESAs help an individual in getting out of mental stress and depression. However, one must consult an expert ESA doctor’s review if opting for an emotional support animal.

Minor back pain lasts for some days, while severe back pains can last for months. It occurs mostly in the adult age, one of the main reasons can be aging and the changes in your body you face with aging. The spine is made up of bones known as vertebrae, which are fluid discs, but as we grow old the fluid is reduced, which irritates movement. Some of the main conditions that contribute to lower back pain involve spondylosis, arthritis, and fibromyalgia.

The most common treatment for lower back pain would be changing your routine body movements as if you’re at work and you have to keep sitting on the chair for the whole day than it might be a problem too. Doctors advise you to use hot and cold methods too, according to which when the injury is new you should apply ice, but after two days you should switch your ice pack to a hot pad because heat helps your body to release inflammatory compounds.

The following stretches are the forms of exercises that can help you alleviate your lower back pain.

  • Knee to Chest

In this exercise, you lay down on a mat or a plain surface and bent your one knee, while the other one is straight. The next step would be placing your hands behind or above the bent knee and then pull it towards yourself. After half a minute, you can switch to the other leg.

  • Pelvic Tilt

This is a straightforward and easy exercise, all you have to do is lay on the ground, bend both of your knees, put your hands in a resting position at the back of your head and press the lower back on the floor. This exercise will help you with core stability and hip flexibility.

  • Sphinx Stretch

For this stretch, you need to lie flat on your stomach on the floor. And your elbows should be underneath your shoulders. Your hands extended in the front while your palms are facing the ground. After that press your pelvis onto the floor and stretch your upper body. This exercise will help relieve stress and stimulate abdominal organs.

  • Seated Spinal Twist

The first thing you need to do is sit upright on your mat, with your legs extended onto the front, now you have to bend your right knee and place it next to your left thigh, put your right arm behind you by the help of placing your fingertips on the floor and then raise your left arm upward. Then you have to hook your left arm around your bent right knee and twist further to the right. You can repeat it on the other side. This stretch helps in spinal mobility and relieves lower back pain.

  • Flexion Rotation

This exercise will help you stretch your lower back and hips; all you have to do is straight your legs and lie on your right side with both legs. Now bend your left leg hooking your foot behind your right knee, hold your left knee with your right arm and place your left hand behind your neck and now gradually rotate your upper body backwards by touching your left shoulder blade to the floor. Hold each stretch for 3 seconds and repeat it 5-10 times.

Exercise is the best way to keep yourself healthy, but if you’re in acute back pain, you may follow these exercises but also get yourself check by a doctor.

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