The spine is one of the most important part of your body. It carries your entire weight, with four small bones stacked on top of each other. The vertebrae are connected by a tough connective tissue called cartilage and discs that provide cushioning between the bones to absorb shocks and allow for movement.
If you have back pain, we recommend these six stretches:
1) Lying Hamstring Stretch
Lie down on your stomach with legs extended straight out behind you and arms reaching forward at shoulder height or above. Gently pull both knees towards the chest while keeping feet flat on the floor. Hold the stretch for 10 seconds before releasing. Perform three sets of this exercise 3 times per day to alleviate lower back pain symptoms.
2) Cat Camel Pose
Start on all fours with your hands directly below your shoulders and knees hip-width apart. Round your spine up towards the ceiling, tucking your chin into your chest, and hold for five seconds before dropping it down towards the floor as you arch your back upward, looking up at the ceiling. Repeat this exercise five times to relieve tension in your spine and back pain symptoms from sciatica, herniated discs, scoliosis, or degenerative disc disease.
3) Child’s Pose
Start on your hands and knees with your big toes touching. Sit back onto your heels, and extend your arms forward to rest them on the floor. Hold this pose for 30 seconds to one minute, breathing deeply and evenly throughout the entire stretch. This pose will help to release tension in the lower back and spine.
Perform these three stretches twice per day to reduce pain symptoms from a herniated disc or another spinal issue.
4) Low Back Stretch
Lying on your back, bending both knees, and placing a pillow under each knee. Gently pull the pillows closer to you while keeping both shoulders resting firmly against the surface of the bed. Hold this stretch for 30 seconds before releasing it. Perform this exercise three times daily to relieve herniated disc pain.
5) Legs Up the Wall Pose
Sit with your back against a wall and legs extended out in front of you. While keeping both feet flat on the floor, swing your legs up onto the wall until they are parallel to it (or as close as possible) while resting them against it. Hold this stretch for 15 minutes at least once per day to ease sciatica pain symptoms from a herniated disc or degenerative disc disease.
You mustn’t stay seated for long periods like many people do when working behind desks all day or driving around town running errands. For these individuals who spend too much time sitting down, we recommend practicing side-lying exercises such as knee rolls by lying on your right side with the left leg stacked on top of the right and then rolling your legs from side to side three times before relaxing. Perform this exercise two times per day for people who sit at a desk all day or frequently drive as it is an excellent way to alleviate neck pain symptoms that result from herniated discs in the cervical spine area.
These stretches are beneficial for anyone suffering from back pain regardless of whether you’re sitting down too much or not. Still, they will be helpful if adding they into daily life. It can also help relieve lower backaches or other types of neck pains due to
• Degenerative disc disease,
• Rheumatoid arthritis (RA),
• Vertebral fractures (broken bones), and enclosing spondylitis.
6) Tennis Ball Massage
Place a tennis ball on the floor and lie down on your back with it positioned just below your shoulder blades. Gently press into the ball as you move it up and down your spine, feeling for any tight or sore spots. Hold each spot for about 20 seconds before moving on to the next one. This message will help loosen up tense muscles and relieve pain symptoms from a herniated disc or another spinal issue.
Perform this massage two times per day when experiencing back pain symptoms.
If you are suffering from back pain, try implementing these stretches into your daily routine to help relieve the discomfort. If the pain doesn’t subside after a few weeks of performing these exercises, be sure to speak with a doctor about other treatment options. Back pain can be extremely debilitating, so it is important to seek relief however possible.