Those suffering from back pain are often hesitant to do any stretching exercises. The thought of initiating any movement in an already painful area might seem crazy, but the reality is that gentle stretching exercises can help you recover more quickly and minimize your pain. Stretching can even help prevent the recurrence of future pain or injuries. Surprisingly, tight hips are one of the most common causes of back pain, so today we have shared 3 surprisingly effective back pain-relieving stretches for your body.
When you’re dealing with back pain, the last thing you want to do is strain your muscles even more. However, stretching your body can actually help you manage back pain by releasing tension in tight muscles, reducing stress on your spine and increasing blood flow to painful areas. Stretching also helps prevent stiffness by keeping connective tissue flexible. If you’re ready to break out of that vicious cycle of back pain and muscle strain.
Three Easy Back Pain- Relieving Stretches
1. 90/90 Hip Flexors Stretch
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal muscles. Take a big step back with one foot and lower your back knee to the ground. Your front knee should be bent directly over your ankle, moving both knees into 90-degree angles. Shift your hips forward and hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 2 repetitions on each side, holding for 20 seconds.
2. In and Out Leg Rotations
Lie on your back on the floor with your legs wider than hip-width apart, maintaining good alignment with your head, shoulders, and hips. Rest your arms at your sides and engage your core. Rotate your legs inward, then rotate them back out. Repeat the sequence of movements. You are targeting the internal and external rotators of the hips with this dynamic stretch. Start with 1 set of 5 repetitions in each direction.
3. Open and Close
Lie on your side with your knees bent and feet together, maintaining good alignment with your head, shoulders, and hips. Extend both arms in front of your body at shoulder height. Engage your core. Rotate your upper body, lift your arm, and reach across your body to extend your arm along the floor, opening your chest area. Hold this position for several deep breaths. Slowly return to the starting position and repeat the movement. Start with 1 set of 5 repetitions on each side.
Performing these back pain-relieving stretching exercises first thing in the morning is a great way to start your day. We recommend stretching at least 2-3 times a week to improve your flexibility and reduce your back pain. If your back pain persists, consult with your doctor to fully assess your condition.