Using Stretching Techniques to Diminish Back Pain


People typically rely on over the counter medicines to relieve pain and muscle tension; however, simple stretching routines are more effective when done correctly. You don’t have to push limits and it can be done to your particular muscular structure, flexibility, and varying tension levels. The key is feeling good and promoting better mobility.

Stretching Speeds Up Healing

Decompression of the spine can release pressure off the body, offering more expansion and hydration of the vertebrae. Three of the best daily stretching exercises can help alleviate and even prevent contractures or pains.

Three Daily Stretching Techniques To Start With

1. Stretching of the Ischiocrural Muscles.

⦁ Lie on your stomach and stretch your legs.
⦁ Raise your right leg as much as you can and grip the thigh with your hand. Hold the position for 30 seconds.
⦁ Do the same with the right leg.
⦁ This exercise serves to stretch the lower back.

2. Knees To The Chest.

While lying on your back, bend your legs and bring your knees as close to your chest as possible. Hold them, wrapping your arms around your legs and press gently.
⦁ Hold the position for 30 seconds.
⦁ Stretch out one leg, while still holding the other bent leg to your chest and hold for 30 seconds.
⦁ Release and switch legs and hold for 30 seconds.

3. Lateral Stretching.

⦁ This exercise is similar to the previous one.
⦁ Lie on your back, with your legs together, pull toward your chest. Place your arms on the floor to your sides to support your weight and turn your legs to the right side.
⦁ Hold the position for 30 seconds and then repeat the exercise on the other side.

These stretches help rejuvenate the skeleton, prevent osteoporosis, and can help to reduce muscle tension, back spasms, and general pain.

When To Stretch

Stretching can really be done any time you feel like it, but if you get into the habit and develop a routine, your body will feel better. For example, starting your day in the morning with a good stretch will loosen you up so you won’t feel as stiff throughout the day. Always stretch before and after physical activities, and after sitting for a long time.

Causes of Back Pain

Among the different types of back pain, the lower back tends to cause the most problems. People will typically experience sudden acute pain that generally lasts a few weeks. If some cases, the pain is more intense or chronic, and will last, at times, up to three months or more, but this type of pain occurs less frequently.

Excess weight, and poor posture, combined with repetitive motions are just a few factors that can result in pressure on the skeleton. And one of the principal causes of back pain is due to a sedentary lifestyle.

Modifying from your normal position will keeps your joints healthy and this allows for re-alignment of the vertebrae, resulting in improved posture, balance and skeletal symmetry. It also helps improve circulation throughout the body. Improving your quality of life isn’t difficult and just a few daily stretches can provide numerous benefits.