Table of contents:
- Stretch to relieve back pain
- 1. Neck stretch
- 2. Hip buttock stretch
- 3. Seated spinal stretch
- 4. Child's pose
- 5. Back relaxer
- 6. Yoga cat cow
- 7. Cobra stretch
Back pain can come at any time, if you are not careful when moving. Most adults have experienced back pain. Of course, pain that is felt along or near the spine will interfere with daily activities. Then how do you relieve back pain? Check out the answer here.
Stretch to relieve back pain
Back pain is usually caused by a mechanical factor, which is pain that originates in the joints, bones, or soft tissues in and around the spine. In addition, there are several causes that are not known for sure. Back pain may also get worse if you carry heavy objects without the aid of tools and with the wrong technique.
However, the symptoms of back pain can be relieved by doing light exercise or exercise, such as stretching to relax your back, neck and shoulders.
Here are some stretches you can do at home to relieve back pain.
1. Neck stretch
This movement starts in a sitting position on the floor with your legs crossed. Place your left hand on the right side of your head and slowly pull your head towards your left shoulder. Hold this motion while taking 3 deep breaths. Then repeat on the opposite side.
2. Hip buttock stretch
This movement begins in a lying position on your back. Lift your right leg and cross your right ankle over your left knee. Grasp the back of the left thigh near the knee and slowly pull it toward the chest, feeling the pull on the right hip and buttocks. Hold this motion while taking 3 deep breaths, and repeat on the left leg.
3. Seated spinal stretch
Sit with your knees bent and your left leg stacked on top, or like sitting cross-legged. Extend your right arm, and place it on your left knee. Place your left hand on the floor directly behind you, and slowly turn your head and shoulders to the left. You should feel the stretch up and down the spine. Hold this motion while taking 3 deep breaths. Then repeat on the opposite side.
4. Child's pose
This movement begins in a sitting position, with the knees tucked under the buttocks. Lay your torso forward (prone) and straighten your arms forward. So that you can feel the pull from the shoulders to the lower back. Hold this motion while taking a few deep breaths.
Then slowly slide your hands to the right until you feel your body pulling towards the right. Hold this motion while taking 3 deep breaths, and repeat to the left.
5. Back relaxer
Lie on your back and bend your knees over your chest. Gently pull your knees toward your chest. Hold this movement while inhaling 3 times.
6. Yoga cat cow
Place your palms and knees on the floor in a crawling position. Make sure that your wrists are aligned straight under your shoulders and your knees are open with your hips and that your toes are pressed against the floor. Then inhale and bend your back like a cow. Hold for 5-10 seconds. Then exhale and bend your back up like a cat. Hold for 5-10 seconds. Repeat 10 times.
7. Cobra stretch
This movement is very helpful for stretching the tight abdominal muscles and lower back.
Lie on your stomach and place your hands directly at your sides so that your fingertips are parallel to your breasts. Press the tops of your feet and hands to the floor and raise your upper body facing up. Hold to keep your elbows straight. Then hold this movement for 10 seconds. Slowly return to starting position and repeat 5 times.
