In this day and age, every athlete, fitness enthusiast, or recreational cyclist would have experienced a lower backache.
Lower back problems are very common. They can either cause a constant dull ache or a sudden sharp pain. Lower back pain has a variety of possible causes, which range from poor posture to underlying medical conditions. While stretching isn’t a complete remedy to backaches, in many instances it can provide relief of pain and improve flexibility.
If you’ve been struggling with stiffness or discomfort, here are five stretches that may help to reduce the pain and strengthen the muscle in your back.
1. Child Pose
A traditional yoga pose that gently stretches your gluteus maximus, thigh muscle, and spinal extensors. Essentially, it helps to relieve pain and tension from your spine, neck to shoulders.
To perform a Child Pose here’s what you can do. Starting in a 4-point kneeling position with your knees wider than your hips or as wide as possible. Next sit back as far as you can onto your feet, reaching your hands as far forward as you can. Hold here for 20 seconds, breathe and repeat.
Image via : Verywell Fit
2. Hamstring Stretch
Stretching and loosening the hamstring muscle can help to relieve the pressure and improve lower back pain. It can be done anywhere, anytime and it’s easy to perform.
Start by standing upright with your hips and body facing a box or step, place one heel on the step with your toes pointing toward the ceiling. Slowly bend forward at your hips, keeping your spine neutral (not bending at your lower back) as far as you can. Hold for 20 seconds, breathe, then repeat on the opposite leg.
3. Flexion stretch- Chin to Chest
To perform this stretch, gently bend the head forward, bringing the chin toward the chest until a stretch is felt in the back of the neck to the back.
Image via : The Student Physical Therapist
4. Cobra Stretch
The cobra stretch is another common yoga pose that people commonly use to improve flexibility.
Firstly, lie on the stomach facing the ground, place your hand shoulder width apart, and slowly push into them. Let the upper body rise from the ground to stretch your lower back. Hold in this position for 15 seconds, release back to the ground and repeat 5 times.
5. Seated Gluteal Stretch
Having strong yet flexible glutes will help to support the back while walking, standing, and sitting down. Hence, stretching your glute daily is good for back relief. What’s easier than stretching your glutes while seated on a chair or bench?
To perform this stretch, sit on a chair, and place the outside of one ankle on your opposite leg. Ensure you are sitting tall and your hips are even. And gradually apply pressure on the knee of the leg that is lifted. Hold for 20 seconds, breathe, then repeat on the opposite leg.
To summarize, before each stretching exercise takes your time and pay close attention to your breathing. Controlling your breathing makes sure you don’t strain or overdo it. You should be able to breathe comfortably and smoothly throughout each pose to stretch
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