Five stretches to help your back pain
Back pain is a common ailment that can affect anyone, regardless of age or activity level. Whether you're dealing with chronic discomfort or occasional aches, incorporating stretches into your daily routine can help alleviate pain and improve your overall flexibility and strength. Here are five effective stretches from Tom a Myotherapist in Geelong to help ease back pain and enhance your spinal health.
1. Cat-Cow Stretch
Benefits
The Cat-Cow stretch is a gentle, flowing motion that increases the flexibility of the spine, relieves tension in the back muscles, and promotes better posture.
How to Perform
Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips.
Inhale deeply, and as you exhale, arch your back toward the ceiling (Cat pose), tucking your chin to your chest.
Inhale again, and this time, dip your belly toward the floor while lifting your head and tailbone upwards (Cow pose).
Repeat this sequence for 5-10 breaths, moving smoothly between Cat and Cow poses.
2. Child's Pose
Benefits
Child's Pose gently stretches the lower back, hips, and thighs, providing relief from tension and promoting relaxation.
How to Perform
Kneel on the floor, touching your big toes together and sitting on your heels. Spread your knees as wide as your hips.
Exhale and lay your torso down between your thighs, extending your arms forward on the floor.
Rest your forehead on the ground and relax in this position for 1-3 minutes, breathing deeply and letting go of any tension in your back.
3. Seated Forward Bend
Benefits
This stretch targets the lower back, hamstrings, and calves, helping to relieve back pain caused by tight muscles in these areas.
How to Perform
Sit on the floor with your legs extended straight in front of you.
Inhale, lengthen your spine, and as you exhale, hinge at your hips to reach forward toward your toes.
Keep your back straight and avoid rounding your spine. If needed, bend your knees slightly.
Hold this position for 30 seconds to 1 minute, feeling the stretch in your lower back and hamstrings.
4. Knee-to-Chest Stretch
Benefits
The knee-to-chest stretch helps to elongate the lower back muscles and relieve tension in the lumbar spine.
How to Perform
Lie on your back with your knees bent and feet flat on the floor.
Bring one knee up to your chest, clasping your hands around your shin.
Gently pull your knee closer to your chest, feeling the stretch in your lower back.
Hold for 20-30 seconds, then switch to the other leg. Repeat 2-3 times on each side.
5. Spinal Twist
Benefits
The spinal twist stretch promotes spinal flexibility and relieves tension in the lower back and hips.
How to Perform
Sit on the floor with your legs extended in front of you.
Bend your right knee and place your right foot on the outside of your left thigh.
Inhale and lengthen your spine, then exhale and twist your torso to the right, placing your left elbow on the outside of your right knee.
Hold this position for 20-30 seconds, then switch sides. Repeat 2-3 times on each side.
Conclusion
Incorporating these five stretches into your daily routine can significantly help in alleviating back pain and improving your overall back health. Remember to perform each stretch gently and avoid pushing your body beyond its limits. If you experience severe pain or discomfort while stretching, consulting a Myotherapist would help benefit you. Regular practice of these stretches, combined with Myotherapy treatment can lead to a healthier, pain-free back.
Tom is a Myotherapist practicing in Drumcondra, Geelong. Read a blog on 10 Best Healthcare providers in Geelong here Book online to see Tom here
