Back pain can cause much discomfort. It is better to try out stretches for middle back pain as well as stretches for lower back pain. There are also stretches for upper back pain.
One would like to be active, resourceful and feel energetic. Debilitating back pain can cause much discomfort and a person suffering from it would like immediate relief. There are stretches for middle back pain.
As back pain can be so debilitating, a lot of people do turn to more serious interventions, such as surgery or painkillers. Sometimes a person may simply need a good stretch. Often back pain can be taken care of by doing regular exercises. One can try out stretches for middle back pain as well as stretches for upper back pain.
#1 – Cat Camel Stretch
Begin in a four-point position, with the hands underneath one’s shoulders and the knees underneath the hips. Contract one’s abdominal area. Round out the mid-back slowly and drop the head toward the floor. Then, alternate by bringing the head up and arching one’s mid-back. Repeat the movement, alternating directions.
#2 – Supine Cross-body Spinal Twist
Lie on the back on the floor with the knees bent and one’s feet flat on the floor, relaxing the upper body. Place both hands at one’s sides. Cross one leg over the opposite knee. Twist through the low back, pelvis and spine to bring the bent knees across the body to touch the floor, thus keeping the legs crossed. Hold this position for 10 seconds. Return to the starting position slowly and then repeat the movement on the opposite side.
#3 – Low Back Rotation Stretch
Begin in an upright sitting position, maintaining good alignment with one’s head, shoulders as well as hips. Place the hand on top of one’s opposite knee and lean on the other hand for support. Engage the core and twist the upper body to one side. Hold this position for 10 seconds. Return to the starting position slowly and then repeat the movement on the opposite side.
#4 – Squat Stretch
Begin in an upright standing position, thus maintaining a proper alignment with one’s head, shoulders, hips and legs. Bend the knees and hinge through the hips to move into a low squat. Bring one hand across one’s opposite knee, then twist the upper body to one side while extending the opposite arm overhead. Hold this position for 10 seconds. Return to the starting position and then repeat the movement on the opposite side.
#5 – Seated Side Bend
Begin in an upright sitting position, with both knees bent on the side and maintaining a proper alignment in one’s upper body. Hold the top ankle with one hand, extending the opposite arm overhead. Contract the core and bend the upper body toward the bent legs, holding this position for 10 seconds. Return to the starting position and repeat the movement on the opposite side.
Stretching is an effective treatment for back pain relief.
Regular movement and stretching can indeed get rid of back pain by relaxing tight muscles and improving circulation and thus nourish the spine.
Regular stretching does help loosen the muscles and get rid of existing back pain, and it can also strengthen the back as well as lower one’s chances of coping up with back pain in the future.
Stretching of the back and legs can indeed help maintain or improve movement for everyday functions.
Most people suffer from backache be it housewives or office- goers. It does cause much discomfort and in case the pain is acute then one finds it difficult to move around.