Back stretches for lower back pain (UPDATED for 2019)
2 years ago, we released a blog article showing some basic and intermediate stretches that you could do in 3 minutes. The stretches still work but we have decided to update the list for 2019 and show more modern stretches as well as their functional uses.
In this article, we’ll discuss the best stretches that ANYONE can do in the comfort of their own home. This exercise routine is perfect for those with a busy schedule and are looking for a way to do stretches and keep their back pain away
Without further ado, let’s get started.
Why does daily back stretches work?
The reason daily stretches works for your lower back pain is because it alleviates discomfort, and stretches out your lower back muscles and loosens them up. As well as this, it improves blood circulation throughout you entire body and makes sure that the spine is “nourished” This is done through the strengthening of the back muscles and bones.
Cat camel back stretch
To do the cat camel back stretch, you will need to start on all fours on your hands and knees, Once you are in this position you will need to curve your back upwards toward the ceiling like a camel so it looks as if you are developing a hump. Then after you have done this, you will need to arch your back towards the ground and hold this position for 10 seconds. Rinse and repeat for a minute and do a few sets of this to fully feel the back stretch using this cat camel back stretch.
The reason why this stretch works is because it strengthens the posterior chain as well as the abdominal muscles.
The hamstring stretch is an important fundamental stretch that many people do not regularly do. A hamstring stretch allows for more flexibility near the hamstring, lower back and hips which is important for everyday activity such as tying your shoe laces, picking up something from the floor, and lifting heavy objects.
To do a successful hamstring stretch, you will need to start off sitting down on the floor or a mat if you have one. Now you will need to straighten your legs and reach for your toes using your hands whilst maintaining a flat back in the process. Do NOT bend your back when reaching for your toes.
If you do this correctly, you should feel a stretch behind your knees on your hamstring and this means you are on the right patch for increasing flexibility. Do this for 10 seconds each leg and do it 5 times in order to fully feel the stretch that comes with doing the hamstring stretch.
Hip flexor stretch
This stretch may be considered for intermediates who are more flexible than people who have never done stretches before in their life. To do this stretch for your hip flexors, you will need to begin by kneeling on the floor or a mat. Stretch one leg backwards so your leg is straight and behind you. With the front leg, you will need to bend it while sitting on the bent knee. Now you need to lean your upper body on the knee and stretch for 10 seconds. Repeat this as many times as you want but we usually recommend a total of 1 minute per stretch if done correctly.
If you want to see best improvements doing these stretches, make sure you do this EVERY DAY. People like to say that stretching every day is bad for you but this is far from the truth. The best way to become flexible and reduce pain in your body is by stretching it every day and loosening the muscle and joints.
Make stretching a part of your life as it’s oxygen. Go from it being a once in a while thing to doing it everyday. The benefits are outstanding and you will absolutely love the results. In fact, make it a 30 day challenge. Every morning after you wake up, and before bed, do these stretches for 10 minutes. If you do this for 30 days in a row, you will notice that you will have become a lot more flexible and durable during stretches and will suffer from almost zero pain in your lower back or legs.
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