Simple Stretches That Can Help Alleviate Back Pain
Many people underestimate the power of stretching. Not only is stretching important for your well-being, but it can also help alleviate pain. Stretching can be extremely beneficial for back pain relief. Below are 5 simple stretches you can try at home to help relieve your back pain!
1. Hamstring Stretch
A hamstring stretch is a simple stretch that involves sitting with one leg extended and the other bent. You lean forward towards your extended leg in an attempt to touch your toes. You can hold this stretch for about 15-20 seconds on each leg. This allows you to reduce tightness in your hamstrings, which can lead to lower back pain. Stretching your hamstrings regularly can make it easier to bend down and pick things up with less strain on your lower back.
2. Knee to Chest
The knee to chest stretch involves laying on your back and bending one leg forward towards your chest. Hold your leg to your chest for about 20 seconds, then repeat on your other leg. This chest helps increase the flexibility of your lower back and can alleviate pain. Doing this stretch regularly can help alleviate back pain from a long day at the office.
3. Child's Pose
The child's pose stretch involves sitting on the floor on your hands and knees, then leaning your arms forward to stretch your back. You should hold this pose for about 30 seconds for optimal relief and results. This is a beginners yoga pose that helps you stretch your lower back muscles. This stretch increases flexibility and circulation of your lower back muscles.
4. Shoulder Rolls
Shoulder rolls involve simply rolling your shoulders forwards then backward in a fluid motion. Repeating this exercise 2-3 times is beneficial. This can help relieve tension in your neck and shoulder area, as well as increase flexibility of your upper back. This is a quick and simple exercise that can be done daily to help alleviate upper back pain.
5. Seated Twist
This stretch involves sitting with your legs crossed and slowly twisting your back to each side. You should hold this stretch for about 30 seconds on each side. This stretch can help relieve tension in your mid-back area. This simple stretch can also be done sitting in a chair while you are at work if you are feeling mid-back pain.
While stretching can help alleviate minor back pain, if you are still experiencing uncomfortable back pain, you may want to see a chiropractor. Spring Street Chiropractic proudly cares for patients in Manhattan, SoHo, and Tribeca, NYC. Contact ustoday to see how our chiropractic services can help relieve your back pain!
