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How to Stretch Your Back to Reduce Back Pain
Stretching your back helps reduce the amount of strain placed on it, which can help to relieve pain. It can help to release tight muscles that may be contributing to your discomfort and promote better posture. It's important to be gentle when stretching your back, as you do not want to cause more pain or risk further injury. Follow the steps below for an effective way to relax and stretch out your back.
- Start by lying on a flat surface, such as a yoga mat or bed. Place a pillow below your head for support.
- Bend your knees and bring both feet together, placing your hands beneath your hips.
- Take a deep breath and raise your hips in the air so that they form a straight line in between your shoulders and feet. Keep squeezing your glute muscles while you hold this position for about 10-15 seconds.
- Once you release from the stretch, come to a seated position. Make sure your back is straight and your core is engaged.
- Extend one of your arms over your head and reach your other hand down your tailbone. Hold this stretch for 10-15 seconds, focusing on lengthening your spine. 20-25 seconds may be necessary for tight muscles.
- Switch sides and repeat the above steps for your other arm.
- Return to a comfortable seated position and take a few deep breaths.
Stretching your back regularly can help to reduce pain and tension in your back muscles and joints. While static stretches can be helpful, incorporating activities like yoga and Pilates can also be beneficial. Remember to be gentle and take your time when stretching!