Back pain causes discomfort you can feel anywhere along the back of your body, and it might be a symptom of strain, spine disorder or a condition that affects organs in your belly or pelvis. Pain can vary from mild to severe, or it may spread to your legs or elsewhere. Back pain can be prevented by doing a little bit of stretching, but wrong stretching can lead to injury; make sure your stretching techniques are proper. Poor posture at your desk or overdoing it at the gym can lead to back pain, as regular stretching can help to prevent pain by increasing flexibility and decreasing the risk of injury.
Some Stretching Tips For Back Pain Relief
Before starting a back exercise program, it is important to consult a health care provider, especially if you have a history of spinal problems or back injury.
You can follow general tips before starting back exercises:-
- Warm up your body for 10-15 minutes with light exercise or walking before starting exercise, as cold muscles can lead to injury.
- Avoid jerky or bouncy movements; just move into the stretch slowly.
- Only stretch to the point where you feel mild tension; overdoing it can make your condition worse instead of better.
- You should move into a stretch smoothly without rushing and hold for 30 seconds.
Easy Stretches You Can Follow To Keep Your Back Healthy
- Knee To Chest Stretch
- The first step is to lie on your back on the floor with your legs extended.
- Lift and bend your right leg toward your chest with the help of your hand.
- Hold the knee to chest position while tightening your abdominal muscles and pressing your spine into the floor.
- Hold for 15 to 30 seconds while breathing slowly and then return slowly to your starting position.
- Do the same with your left leg and then with both legs.
- Repeat this sequence at least 5 times.
- Cat- Cow Stretch
- Start with your hands and knees on the floor, your hands should be under your shoulders with straight arms.
- Shift your body weight on your arms or hands, allow your upper back and shoulders to round slightly and let your seat drop down a bit and hold for 5 seconds in this exact position.
- Rock backward, sitting on your buttocks as close to your heels as possible and keep your arms extended straight ahead and hold for 5 seconds.
- Return slowly to your starting position and repeat this five times.
- Standing Back Arch
- Stand up straight with your feet shoulder-width apart.
- Put the palms of your hands on the lower part of your back and take a few slow, deep breaths to relax.
- Bend your upper body backward, keeping your knee straight and support your back with your hands. Hold for 5 seconds.
- Return slowly to your starting position and repeat it 5 times.
Conclusion
Stretching can help to relieve and prevent lower back pain by improving muscle stamina, but before starting back exercise, it is important to talk to a health care provider. If your pain does not improve with stretching, you can also consult with a health care provider. Doctors can identify the cause of your back pain and may recommend treatment to help you find relief. If you are also struggling with back pain and are interested in Ayurvedic treatment, then you can visit Sanjiwani Health Centre. Dr. SS Jawahar has more than 35 years of experience as an Ayurvedic Doctor, and he can help you manage your back pain, slipped discs, and joint issues with herbal medicines.
FAQs
- Should I rest in bed or keep moving while in back pain?
Bed rest for more than two days can actually delay the healing. Gentle walking and light stretching can help keep muscles from locking up, so stay as active as your pain allows you.
- Will lying on the ground help with back pain?
Lying on the ground can help to reduce back pain, as the pressure in your lower spine is lowest while lying on a hard surface on your back.