Over 31,000,000 Americans suffer from lower back pain and studies show that the reason for that is the sedentary lifestyles.
UNC School of Medicine stated that “more than 80 percent of Americans will experience an episode of low back pain at some time in their lives.”
Not everyone can go get a massage on a weekly basis, but we can all take a few minutes every morning before we get out of bed to stretch out our back muscles. This will help relieve your back pain, and hopefully help prevent it in the future.Gives these stretches a try before you start your day and see how good you’ll feel!
We’ve assembled a list of 6 most efficient stretches that involve different body parts that directly influence your back muscles. These stretches will help you alleviate almost any type of back pain, eliminate tension, warm up your muscles and relax your whole body.
#1. Forward Bend
Place a chair in front of you and put your hands on it, backing up slightly. Bend forward and allow your head to drop between the arms. Hold the position for one minute.
#2. Hip Flexor Lunge
From a standing position, step forward with your right leg, making sure that your left leg is pulled back and your left knee is lowered to the floor in a lunge position. Hold it for 30 seconds, then return to the standing position and repeat the movement with the other leg, again holding the end position for 30 seconds.
#3. Supine Spinal Twist
Lie on your back, prop up your knees and then let them fall over to the right side. You could stabilize your legs by holding the left thigh with your right hand. But at the same time, stretch your left arm out to the left and gently roll your head to the left.Here too, you want both shoulders to relax into the ground as much as possible. And you know it, breath! Then repeat the pose on the other side.
#4. Knee to Chest Stretch
Lying on your back hold each knee to your chest one by one for half a minute. You should feel your lower back and glutes stretching like crazy. Don’t worry if you notice that you are not flexible, you can do variations of this exercise as long as you feel properly stretched.
#5. Quad Stretch
Lay down on the ground on your right side with one leg on top of the other. Making sure that both knees are touching each other, bend your left knee and grab your left ankle with your left hand. Gently pull it as much as you can without making it too uncomfortable. Hold for 30 seconds, then repeat with the other leg.
#6. Hamstring Stretch
Lie on the floor with your legs bent and your feet on it. Put one leg in the ear and reach out for your hamstring with both hands in order to make the perfect stretch. Hold the position for about half a minute and switch legs.