There is no doubt that stretching is very helpful to lower down the problem of backache. Stretching exercise activates the natural way of maintaining the entire body structure like joints, muscles, bones, connective tissues, etc.
Stretching your body promotes the health of muscles by expanding them. There are many types of different stretching exercises through which you can make your back stronger and also lower down the back pain issue. But while doing such stretching exercises and workouts you should be very careful. The perfect action is required in order to get the desired results. Otherwise, it will give you adverse results and make the situation worse.
In case you are doing it for the very first time, it is better to do this under the supervision of an expert. Because doing it in a wrong way can cause muscle pain and it can also tear tissue.
5 Stretches to Ease Back Pain
Prone Press Up
You can start this by lying on your stomach. While doing this your elbows must be bent under you. You should keep your palms flat on the surface in this phase of exercise. It is very important to do everything in the sequences and properly. The posture should be in a way that your hips and pelvis must be in contact with the surface. With your arms, you can lift your upper body off from the ground. Make sure that you are doing it on a comfortable mat to avoid accidents. Make your back muscles relax here. You should do it with a comfort level. Never do it more than 10 times.
Single Knee to Chest
Start bending your both keens by lying on your back in the first posture of this. Start bringing your knees-up in the side of your chest. For two to three times you can do this. Make sure that you remain in the same posture for at least fifteen to thirty seconds.
This is also called a child’s pose and here we stretch the lower back muscles to make them relax. This is also known as the most common yoga pose in order to make the spin stretch. The prayer stretch is a sitting posture in which you have to sit on your heels in a way that your buttocks are resting on them. To lengthen your spine cord you should reach forward with your hands. This will definitely stretch your middle back. The ideal time to do this is 30 seconds. Around 3 repetitions are sufficient.
Angry Cat Stretch
You have to make a posture like a cat in which your hands and knees must be on the table in a way that your belly must sag towards the table. It is very beneficial and enhances extension through your spine. To increase the level of flexibility you can make an arch upward.
Sciatic Nerve Stretch
This one is mostly recommended if you have pain in the lower body parts of your back. You can simply do it by lying on your back. Put your hands behind one knee. It is preferred that you should feel the sciatic pain in the leg through this. You can make your knee straighten and make your ankle back and forth flexible by this. You should ideally hold your ankle in the same position for not more than a few seconds. In order to get the best results, you can repeat this 10 times.