There are stretches good for back pain which you can do every day in only 9 minutes. You’ll feel better. Read and try them!
Back pain can happen for various reasons. You can have back pain if you’re too active or you’re too lazy and lying in bed all day long. Also, it may have to do with spine problems or some other internal organs dysfunction. However, if it comes to the (in)activity aspect, help is on the way.
If you have noticed that you’ve been doing nothing but lying in your bed for a longer period of time and your back hurts, that’s only natural. Your body needs to be physically active in order to function right. That’s why patients that lie in their beds for a long time due to illness complain of having back pain. The solution is simple: you need to stretch your back regularly. Even if you’re too active: back stretch must be in your to-do list, every single day. The pain is relieved when you’re stretching the muscles, ligaments – in other words, the soft tissue. The soft tissue must move and any inactivity causes back pain. That’s why you need to stretch regularly, and it only takes 9 minutes to do these stretches.
Stretches good for back pain in only 9 minutes
- You start with knee hugs. Lie on the ground on your back, hug one knee, drop it, hug the other knee, drop it.
- Continue with knee rolling. Still lying on the ground, draw your feet to the buttocks, drop both knees to one side, bring then back in center and drop to the other side.
- Next, abdominal sides. Lying down on your back, lift your bottom up then down. Repeat for 30 seconds.
- Do the cat stretch next. You’re in a ‘crawl’ position, with your head tucked in and bottom forwards. Now, push your head back, drop your back downwards and bottom rearwards. Repeat for 60 seconds.
5. Last but not least, abdominal exercise. Grab a chair and support your bent legs on it. Put your hands behind your neck, and go up with your upper body. Bring your knees to your elbows (not necessarily touching them).
6. As a last one, do the cobra pose (there’s a point naming the pose like that, you’ll see). Lie down, face towards the floor, legs stretched back, arms spread on the floor under the shoulders. Slowly straighten your arms lifting the chest off the floor and narrowing your hips. You should look like this. Like a cobra :).
Do these stretches and no matter what’s the source of your back pain, it will be relieved in 9 minutes!