8 Minute Stretching Routine To Relieve Back Pain
Back pain is one of the most common complaints people have today. Often, people sit in front of the computer or other electronic devices for a long time, which influences this constant onset of back pain.
Health experts estimate that at least 8 out of 10 people suffer from this type of disorder one or more times in their lives. This could either be a symptom of a disease or caused by misuse.
Back pain generally occurs spontaneously, and can often be controlled with some form of painkiller. However, if the problem is more serious, the pain can last for several days or even weeks if left untreated.
Stretching exercises can be good therapy to prevent and relieve any degree of back pain.
Today we are going to share a routine that only takes 8 minutes, which can be practiced both at work and at home.
8 stretching exercises to relieve back pain
The following exercises are designed to combat back pain and otherwise for toning certain parts of the body.
There is no excuse for not doing these exercises. They do not take much time and they can usually be done anywhere, anytime.
Knees to chest
Lie down with your face up, but your knees bent and your feet resting on the floor. Then raise one knee to the chest and grab it with both hands. Hold this position for 20 seconds.
Relax, then repeat the stretch with the other leg.
Spine stretches
Lie down with your face up, stretch your legs as far to the sky as you can, with your hands at your sides.
Then move one side of your hips slightly toward the other side of your body so that one leg crosses over the other.
Hold the position for at least 20 seconds, then stretch the other leg.
Leg stretches on the floor
Lie down with your face up, with both legs bent at the knees and arms at the sides.
Then lift one leg towards the ceiling and try to hold it for 30 seconds.
Rest for 10 seconds, then do it 2 times with each leg.
Hip flexion stretch
While standing, place one foot in front and the other behind; then bend your front leg, creating a 90 degree angle with the knee. Lower your back knee until it almost touches the floor.
Hold the position for 30 seconds and then repeat with the other leg.
Thigh stretch on the floor
Lie down on one side of your body and rest your head on your bent arm.
Bend the upper leg backwards and hold it with your hand on the same side. Balance for 30 seconds, then repeat on the other side.
Complete back stretch
Do this stretch while standing with your back bent backwards, your feet firmly planted on the floor and your arms bent, holding on to a pole or other form of support.
Stretch as far as you can without losing balance. Do not expose yourself to any pain. Hold it for 30 seconds.
Pear-shaped extent
Lie down with your face up, legs raised and knees bent. Place your hands behind your thighs and try to hold the position for as long as possible.
Cross one leg over the other and hold for 30 seconds. Repeat the stretch on the other side.
Yoga pose for the ankles
Sit down with your legs bent and the soles of your feet touching each other.
Keep your back straight, close your eyes and use your hands to keep your feet in place. Hold for 30 seconds, rest for 10 seconds, then repeat 2 or 3 times.
Remember!
If this routine does not help treat your back pain, it will be a good idea to consult your doctor.
Sometimes this type of pain is a sign of a problem that needs attention, such as :
- Disc herniation
- Sciatica
- Kidney stone
- Infections
- Endometriosis
- Fibromyalgia
- Damaged disks
- Arthritis
- Lumbar stenosis
