Back pain is often the result of using too much or too little of the back, abdominal, pelvic, thigh and neck muscles. People who daily work behind a desk are prone to muscle tension which results in back pain. To relieve back pain, create a body stretching routine. This stretch will relieve your back pain over time.
Step
Method 1 of 9: Hamstring Stretches
Step 1. Lie on the floor with your knees bent
Both feet may be at hip height and on the floor. Take a few deep breaths to relieve tension and relax your body. Extend your arms out in front of you and reach your right knee while keeping your head and shoulders on the floor.
- We recommend that you use a yoga mat as a place to lie down
- You should raise your right knee so that it meets your hands.
- Let your muscles rest before moving on to the next step.
Step 2. Pull your right leg up
Use your hands to pull your right knee towards your chest as close as possible. Take 10 deep breaths, or hold your position for 30 seconds. Return your feet to the floor.
Step 3. Switch to the left knee
Reach your left knee, and relax the quad muscles. Slowly pull your knees to your chest. then hold it on your chest like your right knee for 30 seconds. Return your feet to the floor.
Step 4. Pull both legs together
Once you've finished stretching both legs alternately, try stretching both legs at the same time. Pull your legs up to your chest. Hold your position for 30 seconds, or as long as you can. Then, return to the starting position.
Step 5. Repeat 3 times
You should repeat each movement 3 times. However, if you don't have time 2 times is enough.
You stretch the hamstring muscles, which run along your thigh to your buttocks and connect to your lower back. Hamstring muscle strain from sitting too much or not exercising often causes lower back pain
Step 6. Try alternative moves
If you don't like pulling your knees up to your chest, there are alternatives you can try. Try these three moves and choose which one feels best for you.
- The first way is to keep both legs straight while supine. Lift your right leg and support the back with your right hand. When your feet form a 90-degree angle, hold your position. Make sure your knees are straight and stretch your hamstring muscles.
- The second way is to use a towel. Perform the stretch with both legs straight, but as you lift your legs, roll a towel under the soles of your feet. Hold your feet at a 90 degree angle to your body. Gently pull on the towel to slightly bend your legs toward you and stretch your hamstrings. Hold for 30 seconds.
- Switch to the other leg and repeat.
Method 2 of 9: Cross-Leg Stretch
Step 1. Cross your right leg over your left thigh
Lie on your back and bend your knees and feet hip-width apart. Both your feet are on the floor. Lift the right leg, and rotate the sole of the foot towards the knee of the left leg. Rest your right ankle on top of your left thigh. Rest for a while.
Step 2. Raise your left leg
Extend your hands until you reach the left quad. You should tuck your right hand between your right and left thighs. Lift your left leg and slowly pull it towards your chest.
- Grasp the back of the foot to support the leg and stretch the muscle further.
- If your feet don't hold up easily, use a rope or towel to help you out. Just roll a string or towel around your feet and grip the ends.
Step 3. Hold for 30 seconds
After holding the position for a few seconds, try pulling your leg a little further. When 30 seconds have elapsed, lower your feet back to the floor.
Step 4. Repeat the movement 3 times on each leg
You should feel a stretch in your right thigh then your left. The muscle that is stretched is the piriformis muscle which runs along the buttocks and often causes lower back pain.
You can try the advanced version of the stretch while standing. Look for a table that is about hip height. Rotate your right leg and place it on the table. Make sure you are right next to the table. Keep your back straight and lean forward and take 10 deep breaths. Repeat with the other leg
Method 3 of 9: Spinning Back Stretch
Step 1. Lie on your back
Place your hands behind your head or straight at your sides. Bend your knees and place your feet on the floor, hip-width apart.
Step 2. Turn both knees to one side
Rotate your knees so that one knee is almost or exactly touching the floor. Keep the loop as much as you can. Your back is still touching the floor.
Step 3. Move to the reverse side
For example, before you rotate your knee to the right, move both knees to the left. Repeat 10-15 times on each side. In this stretch, you don't hold the position.
Step 4. Try alternative moves
You can try doing this pergenagan while sitting.
- Find a chair that has armrests. Keep your feet flat on the floor and slowly turn your body to one side so that your hands grip the back of the chair.
- Now use both hands to help pull your body around to one side.
- Do this stretch slowly. Avoid sudden movements and bouncing. Find a position that is most comfortable for you and hold for 30 seconds.
- Repeat on the other side. You can repeat this stretch 3 times.
Method 4 of 9: Stomach Stretch
Step 1. Get on your stomach
Both legs should be straight behind you.
Step 2. Place both hands on your shoulders
Both palms rest on the floor next to or just below the shoulders. Both of your elbows pointing up.
Step 3. Push your body up
Push your upper half off the floor. The movement is similar to push-ups, but you only lift your body from the waist up.
Step 4. Hold for 30 seconds, then lower back to the floor
Repeat this movement 3-5 times or more. Stretching can be done several times a day.
Method 5 of 9: The Cat and Cow Stretch
Step 1. Stand on all fours
This stretch is best done on a yoga mat so that your knees don't directly touch the floor. Make sure your hands are shoulder-width apart, while your feet are hip-width apart.
- If your knee hurts, put a pillow under your knee, especially if you're not using a mat.
- Find a comfortable neutral position. You may want to bend or straighten your back slightly.
Step 2. Bend your back
Take a deep breath. As you exhale, raise your belly button as high as possible. Think of yourself as a frightened cat, tilting your head down and your pelvis up.
- Hold the position for a few seconds.
- Inhale deeply as you return to a neutral position.
Step 3. Arch your back
Exhale and lower your belly button towards the floor. Your pelvis will bend down and your head up. Suppose you make a downward arch with your back, like a cow. Hold this position for a few seconds.
Step 4. Return to neutral position
Inhale deeply as you return to a neutral position. Repeat up and down arches 10 times to relieve tension along your spine.
- You can also try doing the tail wag stretch in this position.
- In a neutral position, slowly pull your pelvis around to your side. Hold this position for 15 seconds. Switch to the other side.
- Repeat 10 on each side.
Method 6 of 9: Pelvic Flexor Stretch
Step 1. Lie down on a bed or bench
Choose a place to lie down high enough so your feet can hang over the edge. Your thighs are supported by the table, and your legs are folded at your knees.
Step 2. Raise your right leg
Clamp your feet with both hands. You can hold it around the leg, below the knee. In addition, you can also hold it under the thigh.
Step 3. Pull your knees towards your chest
Knees should not be pulled up to touch the chest. Hold your position for 30 seconds.
Step 4. Repeat 2 times on both sides
You should feel a stretch in the front of your pelvis on the dangling leg. That's your pelvic flexor muscles which if used to sit for too long will cause back pain.
Method 7 of 9: Sitting Piriformis Stretch
Step 1. Sit on a chair
Sit down and straighten your back. Both feet on the floor and hip-width apart. Place your hands on your waist, then inhale.
Step 2. Cross your right leg over your left
You rest your right ankle on your left knee. Alternatively, the times can be crossed deeper so that the base of the right knee almost touches the top of the left knee.
Step 3. Rotate your torso to the right
Stop when your left elbow rests on your right thigh. You can also slowly bring your right knee to your right shoulder. Hold this position for 10 seconds, and make sure you take a deep breath.
Step 4. Slowly release your torso, and cross your left leg over your right
Turn the torso to the left and hold for 10 seconds. Do this stretch 2-3 times on each side.
- This stretch is great for relieving a strained back while at work. This stretch can be done up to 5 times a day.
- This stretch can help treat sciatica pain or lower back pain.
Method 8 of 9: Quadriceps (Thigh) Stretch
Step 1. Stand next to a chair or table
Hold a chair or table with your right hand. Bend the left leg so that the foot moves toward the buttocks.
Step 2. Grab the lower left leg with your left hand and pull the leg until it touches the buttocks
You should feel a slight stretch in your left thigh.
Step 3. Hold this position for 30 seconds
Make sure you don't bounce. Stretch slowly and steadily. Keep your back straight and look forward. Repeat 2-3 times on each side.
Step 4. Try the alternate method
You can also do a similar stretch lying down. Lie down on your right side. Bend your left knee so that your foot rests on your buttocks. You can use your right hand to hold the sole of your right foot so you can reach your buttocks. Hold this position for 30 seconds and repeat 2-3 more times before switching sides. Make sure you're not bouncing and that the stretch position is firm.
Method 9 of 9: Training Preparation
Step 1. Wear loose and flexible clothing
It's best to stretch in the morning or evening so you can put on your pajamas or tracksuit. Loose clothing will make your body easier to move.
Step 2. Warm up before stretching
Indeed, stretching is usually done at the same time warming up before exercising. However, this time the warm-up will be stretching.
- Warming up is done to relax the muscles so that your body is more flexible.
- Any light activity, such as walking, will warm you up.
Step 3. Stretch whenever necessary
You should stretch at least 2-3 times a week. However, if you have back pain, stretch several times a day to relieve the pain.
