Simple Stretches to help back Pain Relief – Hackensack Meridian Health

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Lower back discomfort can be an extremely annoying problems to experience. Our expert orthopedic spine surgeon Ravi Verma, M.D. provides 10 stretches to ease back discomfort and provide relief.

“For instant pain relief, you can use cold or hot compresses, and prescription pain relief medications. If the reason for the pain, you might require strengthening your core muscles in order to ease discomfort, and there are numerous exercises and stretches to help you do this,” says Dr. Verma.

Here are 10 simple exercises that you can perform at any time in your home. Many of these movements are familiar to people who do yoga.

Be sure to breathe deeply while exercising, and don’t be rushed; the exercises are meant to help relax your body.

Low Back Spinal Stretch

  1. Lay in a position on the back while your knees are bent, and your feet flat on the floor
  2. Keep your shoulders level on the ground, move your knees on one side and hold it for 5 to 10 seconds
  3. Return to the starting position and repeat the exercise on the opposite side.
  4. Do these stretching exercises two or three times throughout the day.

Seated 4 Stretch

  1. Sitting on a chair or stool In a chair or stool, cross your right foot on top of your left
  2. Place your left ankle on the outside of your right knee.
  3. Lean forward and feel the stretch, hold it for 10 seconds
  4. Repeat on the other side.
  5. Repeat the exercise three to five times, on each side, twice per day.

Cat Stretch

  1. With your knees and hands down on the flooring, you can slowly bend your back and then lift your stomach.
  2. Slowly bring your back down and let your abdomen sink.
  3. Return to the starting point and repeat the process three to five times, at least twice per day.

Bridge Exercise

  1. Sit on the back and knees bent, and your shoulders, feet and head resting on the floor you can tighten your abdominal as well as glute muscles.
  2. Lift your hips up in an uniform line between your feet and your head.
  3. Take three deep breaths and hold for three minutes.
  4. Return to the starting point and continue, beginning with five a day and gradually increasing the number.

Supine Twist

  1. Laying in a position on the back lying on your back with knees bent, and feet on the floor, raise your arms in an “T” position.
  2. While your shoulders are set on the floor, roll your knees towards one side Do this 20-30 times.
  3. Return to the starting point and repeat on the other side.

Supine 4 Stretch

  1. Sitting on your back with your legs bent and feet flat and your right leg lifted then flex your right leg and cross your right ankle across the left thigh.
  2. Take 10 to 15 minutes and then change sides.

Knee-to-Chest Exercise

  1. Lay lying on your back with your knees bent, and feet flat on the floor
  2. Utilizing both hands, pull one knee, then press it against your chest.
  3. The abdominal muscles should be tightened and you should press your spine towards the floor. Hold for five seconds before you return to your starting position.
  4. Repeat the exercise using the opposite leg
  5. From the starting point then repeat the same exercise using both legs simultaneously
  6. Repeat each stretch 2 or 3 times

Piriformis Stretch

  1. Sitting lying on your back with your knees bent and feet straight, place your right ankle on the bottom of your left thigh.
  2. Put your hands on the left thigh. Pull them towards your chest. Hold for 30 seconds.
  3. Return to the starting position and repeat the same exercise on the other leg.

Pigeon Pose

  1. In the plank posture, engage your abdominal muscles to the max and bring your right knee towards your right hand.
  2. Your right foot should be as close to your left hand as is possible.
  3. Breathe deeply and hold it for 30 seconds.
  4. Go back to your plank and switch sides

Forearm Plank

  1. In a push-up , bend your arms to the elbows until your weight is placed on your forearms
  2. Intensify your glute and abdominal muscles, while keeping the spine straight and straight heel to head.
  3. You must hold for as long as you are able to

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The information provided by HealthU is designed to serve as general information only. It is not intended to substitute for any advice from your doctor. Always consult your physician for specific medical advice.