7 Stretching Movements at Home to Relieve Back Pain

Back pain can come at any time, if you are not careful when moving. Most adults have experienced back pain. Of course, the pain that is felt along or near this spine will disrupt daily activities. Then how to relieve back pain? Check out the answer here.

Stretching to relieve back pain

Back pain is usually caused by mechanical factors, namely pain that originates from joints, bones, or soft tissues in and around the spine. In addition, there are several causes that are not known with certainty. Back pain may also get worse if you carry heavy items without the help of tools and with the wrong technique.

However, symptoms of back pain can be reduced by doing exercise or light exercise, such as stretching to relax your back, neck, and shoulders.

Here are some stretches that you can do at home to relieve back pain.

1. Stretch the neck

This movement starts with a sitting position on the floor with your legs crossed. Place your left hand on the right side of your head and gently pull your head towards your left shoulder. Hold this movement while taking 3 deep breaths. Then repeat on the opposite side.

2. Hip buttock stretch

This movement begins with the position lying flat on your back. Lift your right leg and cross your right ankle above your left knee. Hold the back of your left thigh near your knee and gently pull it towards your chest, feeling the pull on your right hip and buttocks. Hold this movement while taking 3 deep breaths, and repeat on the left foot.

3. Child's pose

This movement starts with a sitting position, with knees folded under the buttocks. Lay your body forward (face down) and straighten your arms forward. So you can feel the pull from the shoulder to the lower back. Hold this movement while breathing deeply several times.

Then slowly slide your hand to the right until your body feels attracted to the right. Hold this movement while taking 3 deep breaths, and repeat to the left.

4. Seated spinal stretch

Sit with your knees bent and your left leg stacked on top, or like sitting cross-legged. Align your right arm, and place it on your left knee. Place your left hand on the floor just behind you, and slowly turn your head and shoulders to the left. You must feel the upper and lower stretch of the spine. Hold this movement while taking 3 deep breaths. Then repeat on the opposite side.

5. Yoga cat cow

Place your palms and knees on the floor like all fours. Make sure the wrists are aligned straight below the shoulders and the knees are open parallel to the hips and the tips of the toes are pressing on the floor. Then inhale and bend your back to like a cow. Hold for 5-10 seconds. Next is to exhale, then bend your back like a cat. Hold for 5-10 seconds. Repeat 10 times.

6. Cobra stretch

This movement is very helpful for stretching the tight abdominal and lower back muscles.

Lie down in a position like a stomach and place your hand right next to your body so that your fingertips are parallel to your breasts. Press the top of the foot and hands to the floor and lift your upper body facing up.

Hold it so that your elbows remain straight. Then hold this motion for 10 seconds. Slowly return to the starting position. You can repeat it 5 times.

7. Back relaxer

Lie on your back and bend your knees above your chest. Gently pull your knee towards the chest. Hold this movement while breathing 3 times.

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