Back pain is a common problem for many people, but sometimes the pain can be unbearable and trouble you more, and you can’t able to do your daily work. It is not necessary that the pain will affect you in old age but sometime sitting in one position or wrong sitting habits can cause you the back pain. Today we will tell you about some stretchable exercise which will relieve you from back pain and you can do these stretches at home by yourself:
- Lower and back stretch
Lie down on a mat on the floor with your back and bent your knees and feel the floor, keep your shoulders straight on ground and open your arms in shape T of both sides. Now take a breath and up your knees like rolling and be in that position for 20 seconds and return into the previous position. Repeat this stretch for 5 to 6 times. If in beginning you feel the stretch tough then you can place a pillow under your knees.
The stretch is much useful for reducing the back pain.
- Cow/Cat stretch
Lie down on the floor your knees and hands should be on the floor your hands should be down in your shoulders and your knees should under buttocks. The back bone should be flat to the floor now roll half of your lower part and keep your upper part straight like a cat does, be stable for 10 sec then come back then do same for other side. Repeat the same stretch for 30 to 40 seconds. The cat stretch is beneficial for back pain if you add this daily routine.
- Like child position
This is quite popular pose for relieving back pain. What you simply do that, sit down on the floor with hands and knees should touch the floor your knees should down in your hips now slowly bring your hips on back side to your heels and open your arms forward and place your palms on floor with drop your head and shoulders down, keep that pose for few sec and then come back to previous position. If is starting you feel the stretch hard then you can keep a pillow under your stomach then in few days you will feel comfortable with the position, and that is very effective pose for reducing back pain.
- Knees to chest pose
Lie down on the floor on your back, and flat your legs on the floor, keep your arms with palms on floor straight and then taking a deep breath bring your knees rolling on your chest, use your hands to holding your knees, be stable in this position for 20 sec and then come back in previous position. The stretch is very useful for back pain.
Make sure that wear comfortable clothes while having stretches and do not do these exercises when you have eaten so much. It would be better to do these stretches in morning time or evening time.