You know what back pain can be? It can be extremely debilitating. Not being able to stand, walk, or sit comfortably from the moment you wake up in the morning, means you’re in for a day of torture. Pain in your back can come and surprise you at any time, and when that time comes, it can cause major pain! There are a variety of different factors that contribute to back pain involving the way you sit, your posture, or handling your muscles in an awkward or sluggish manner. In addition, how we sleep can also be a key issue.
I personally miss the days when I would wake up without feeling any back pain. Actually, I forgot how that even feels like. It doesn’t matter if I’m staying sit, or driving my car, or laying down; a sharp pain in my back always seems to find it’s way. Taking medications, such as different painkillers, will prevent that instant pain, but the total pain won’t go away.
Except for those factors mentioned above, back pain could be also a result of something more chronic like sciatica. I recommend you see a doctor if you suspect that’s the case. However, having this kind of pain doesn’t mean that you must continue struggling on a daily basis. There’s an answer that will relief you and it’s called EXERCISE!
I know you’ve heard about it. I know a lot of people might have suggested it to you. You maybe even know it already, but for one reason or another, you stopped exercising. And coming from someone who suffers from back pain, that’s the worst decision to be taken. Ever. Literally. But who am I to judge. If that’s the case, I’m guilty just as much as you.
Anyhow, allow me to instruct you on how to relieve your back pain, and hopefully help prevent it in the future. If you include these stretches before you start your day or before going to bed, I guarantee you will start noticing changes. Keep scrolling, dears.
1. Knees to Chest
In order to improve your joint flexibility, and reduce stiffness associated with spinal arthritis, the knees-to-chest stretch is the answer. It will not only increase your range of motion, but it will also help lower back muscles. Physical therapist Hagit Rajter says:
“This type of exercise helps make positive changes in the joint, along with increasing blood supply and assisting nutrients to flow into the area.”
HOW TO DO IT:
One of the best ways for beginners is to start doing it one at a time. If you start like that, then keep your other leg relaxed while stretching. By slowly lifting one or both knees into your chest, you must be in a position which requires for you to lie on your back with your legs extended. Clasp your fingers around your knee (or knees) and pull down gently to stretch further.
Before releasing it and repeating it on the other side, hold it for 15-30 seconds.
“wow, my body really doesn’t bend that way?” – the famous phrase we all used when trying to bend over and pick up something off the ground. So, there’s no lying if we say everyone has experienced at least one time a tight hamstring. These are actually the muscles which run down the back of your leg.
Stretching your hamstrings is easy-peasy but can cause back pain because it can cause your hips and pelvis to rotate differently than usual. Don’t worry, though. Pain is weakness leaving the body.
HOW TO DO IT:
By using your hands to pull your leg slowly towards your head this exercise is done while in bed. You must lay on your back and raise one leg as high as you can while keeping your pelvis on the bed. After every 30 seconds – switch sides.
3. Figure 4
Piriformis muscle – have any of you heard about it? Well, let me explain. This muscle runs from your pelvic bone to the top of your hip bone. Its purpose is to help rotate your hip when walking, but if it gets too tight, the piriformis can lead to lower back, hip, and buttock pain.
More often than not, this can feel like a hamstring strain or sciatica. Fortunately, there’s a good stretch about this.
HOW TO DO IT:
Bring one leg up to your chest while you are lying on your bed.
By creating the shape of number four, bring your other leg up underneath.
After 30 seconds, you switch sides and hold it for that long again.
4. Spinal Twist
This will be your favorite stretch once you start doing them. Preferably, add this to your morning routine regardless of how many excuses you might find to skip it. This twist not only will increase spinal mobility (when you move around it’s less likely that you’ll strain something or experience back pain) but it also stretches out a large number of your muscles. And it doesn’t help your back only – it also helps stretch the hips, glutes, abs, obliques, chest, shoulders and neck.
HOW TO DO IT:
While laying on your back, bend your knees into your chest.
By letting your legs drop to one side, extend your arms out straight to the side.
Lift your knees and switch to the other side. Apply the 30 seconds rule at this one only.
5. Cobra Pose
This one is THE stretch. The name says it all, doesn’t it? Because of its insane amount of benefits, cobra pose is one of the mains in most yoga classes. Let us list for you a couple of benefits of cobra pose:
Relieves stress and fatigue
Stimulates the kidneys
Opens the chest to clear the passages of the heart and lungs
Strengthens the arms and shoulders
It also helps loosen up the muscles in your lower back, which helps relieve back pain. One thing to keep in mind while doing it, is not to stretch farther than your body is comfortable. You might be having a limited range at the very beginning, but that eventually will change over time. You don’t put pressure on yourself, because if you push it too far, you can end up doing more harm than good to yourself.
HOW TO DO IT:
Reach out your arms by rolling onto your stomach.
By keeping a little bit of a bend in your elbows, press down and lift your torso off the bed.
6. Child’s Pose
It might look a silly pose to you, but it’s an extremely beneficial stretch for your latissimus dorsi. Lower back function, shoulders and upper back is what this muscle helps. Because a sore latissimus dorsi can lead to a lot of trouble, is one of the largest and most crucial muscles we should be taking care of regularly. This is the stretch which will help you open up the muscles in your lower back and torso. This will allow for a deep and impactful stretch.
HOW TO DO IT:
By keeping your hands on the bed, sit back onto your legs.
While you stretch your arms forward as far as you can while remaining seated back on your feet, your face should be facing down towards the bed.
While exercising, you spend a lot of energy and yet you feel refreshed after the workout. Your sleeping schedule will be better, your appetite will improve and your overall mental health will thank you. Good luck, dears!