6 stretches for chronic back pain.

Did you know chromic back pain can be caused by tight muscles, weak glutes, weak lower back and weak abdominal muscles? It is usually the first thing your physiotherapist will tell you to strengthen to manage the condition & help it from re-occurring. They may also give you some stretches that help relieve the condition to help with the pain. Below are 6 exercises you can do in the comfort of your own home, to help you reduce pain and build strength. It is important to find out why your back pain is occurring in the first place so please see a physiotherapist before performing any of the following stretches.

1. Child's pose

The child pose is a traditional yoga stretch that helps relieve tight muscles through your Spinal extensors, gluteus maximus, thighs and hips.

It helps relieve pain all through your spine and up to your neck muscles.

How to do the Child's pose:

Kneel and sit on your knees. Lean forward, keeping your bottom on your heels, and rest your forehead on the ground. Extend your arms so they are alongside your torso with palms facing down. Relax your shoulders onto the ground. Rest in this pose for as long as needed and breathe.

2. Piriformis Stretch.

This stretch stretches your piriformis muscle which is found under the glutes.

Lay on your back with both knees bent and your feet flat on the floor

Place your right ankle on the base of your left thigh and then place your hands behind your left thigh and pull up towards your chest until you feel a gentle stretch. Both feet should be off the ground. Hold in this position from 30 seconds to 1 min and repeat on the opposite leg.

Remember to breathe through the stretch.

3. Cat pose.

This pose stretches both the lower and upper back, torso and neck. The movement will also help stretch the hips.

Keep your hands shoulder with apart and your knees directly under your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a cow. Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a cat. Repeat several times.

4. Knee to chest stretch

This stretch will relax the hips, thighs, glutes and lower back.

Lie on your back with legs bent or straight. With both hands, pull up one knee and press it to your chest. Hold then release and repeat with the opposite leg.

5. lying spinal twist

Will help improve spinal mobility, as well as stretch through the glutes, lower back, spine & hips.

1. Lie on your back with your arms stretched horizontally out to the sides in line with the shoulders.

2. Extend your left leg out in front of you and bend your right knee, hugging it into your chest.

3. Inhale, and on an exhale slowly cross your right knee over your midline and onto the floor on the left side of your body. Turn your head to the right and look at your right palm.

4. Make sure that both of your shoulder blades are touching the ground, even if that means your knee does not fully touch the floor. While twisting, there is a tendency for one shoulder blade to lift off of the ground.

5. Feel the stretch in your thighs, groin, arms, neck, stomach and back as you hold the pose. With each exhalation, relax deeper into the pose.

6. Hold for several minutes.

7. Slowly turn your head back to the center and straighten your torso and legs.

8. Repeat the pose on your left side.

6. Prone Back Extensions

Can strengthen the lower back muscles. This includes the erector spinae, which supports the lower spine. This exercise will also work t glutes, hips, and shoulders. If you have lower back pain this exercise may offer relief.

Begin in the face down position. Slowly lift your torso up: place your elbows under your shoulders and your hands firmly on the ground. Push into the ground and slowly straighten your elbows to increase the extension in your lower back. Hold the position for 30 seconds.

Conclusion:

You use your back for many day to day activities, from walking, running, getting out of bed and general day to day movements so it is important you look after it. Learning proper lifting techniques will help you keep your back safe. Regular stretching is also important to keep flexibility, relieve tension and help build strength.