Back pain can be quite a traumatic experience as it disrupts your personal and professional lives. A lot of people believe in taking pain killers every time they are facing issues without really working to solve the problem. As a result of this, the intensity of their pain and the dosage of their pain killers also keep on increasing with time. Consequently, these people never experience any relief. If you are really serious about getting long term relief, you must focus on doing some stretches for back pain. It shall help you lower the intensity as well as the frequency of pain. Let us have a look at the 5 best stretches for back pain that you can perform at home.
1. For the first exercise, you need to lay down on a mat. Make sure that you are lying flat on the ground. Bend at your knee and the left leg out to one side of the body. Now, bring the bent leg to your side. Without moving your upper body, move this bent leg to the other side of the body i.e. towards the left part. Bring the leg back to the normal position slowly. Now repeat the same with the right leg. Don’t do these stretches for back pain for more than 30 seconds in one go.
2. The second exercise is very simple and can be performed at any place and at any time. The only condition here is that you must be sitting. This exercise works on the entire spinal region. To start with, simply go ahead and lower your chin on your chest. Make sure that the chin actually touches the chest. Keep the chin in this position for 20 to 30 seconds. Simple!
3. In the third stretch, you simply need to extend your arms and rotate them in a circle for about 15 to 20 times. First, do this forward and then do it backward. As soon as you have completed one set each, lift your arms up in the air and grab them. Then, slowly bring them in front of you. Keep them right in front of the
chest and parallel to the ground. Hold for 15 seconds and release.
4. Stand up (against a wall if you like) and bed forward. Try to touch your toes or even your calves. It shall
help your back a lot and release muscular tension.
5. There is a sitting variant to exercise no.4. Just sit on the ground with feet touching each other and try to touch your toes.
