Back pain will affect most people at some point, regardless of age. Back pain can become a major hindrance in doing daily activities. If you are among the thousands of people who suffer each year from back pain, you may be wondering what you can do to help ease yours. While OTC (over the counter) pain relievers are available, there are non-pharmaceutical ways to decrease your pain through stretching.
Here are some simple stretches you can do to help increase your mobility while easing your pain:
- Knee to Chest
- Start by lying on your back with your feet on the floor and your knees bent.
- Take both hands and grab your lower right leg with your fingers interlaced just under the knees.
- Keep your left foot flat on the floor and pull your right knee towards your chest gently until you feel a slight stretch in your low back.
- Hold here for up to 1 min while ensuring your legs, hips, and low back are relaxed.
- Repeat on the other side
- Cat-cow Stretch
- Starting on the floor, get onto your hands and knees like a tabletop position (hands and knees hip-width apart).
- Gently arch your back, slowly pulling your belly in towards your spine while your head drops forward. This is called cat position.
- Hold this position for 5-10 seconds, then raise your head up and let your pelvis fall forward. Curve your back towards the floor. This is the cow position.
- Hold for 5-10 seconds and repeat 15-20 times.
- Pelvic Tilt
- Start on the floor on your back with your knees bent and your feet flat on the floor. Keep your arms by your side.
- Gently arch your back while pushing your stomach towards the ceiling.
- Hold here for 5-10 seconds and then relax.
- Slowly raise your pelvis up to the ceiling without leaving the floor. Flex your stomach and glute muscles as your back presses against the floor.
- Hold for 5-10 seconds and relax.
- Repeat 10-15 times to start. You can increase reps as your strength increases.
- Forward Bend
- On the floor with your legs in front of you, wrap a towel around the bottoms of your heals.
- Slowly bend forward at your hips, moving your stomach towards your thighs.
- With your back straight, grab the towel and deepen into the stretch.
- Only stretch until you feel a slight tension in the back of your legs and back.
- Hold this position for 30 seconds, relax and repeat up to 3 times.
- Supported Bridge
- Lying on your back, bend your knees and place your feet flat on the floor.
- Place a foam roller under your hips. If you do not have a foam roller, use a firm cushion.
- Relax your body onto the floor and foam roller or cushion.
- Stay in the position for up to 1 minute and rest 30-60 seconds before repeating.
By stretching and strengthening your back, you can not only ease your back pain, but you can also prevent further more severe pain as well as reducing your risk for future injury.