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Stretching exercises for Back Pain: At Home


Lower back pain is that bad omen that befalls each and every one of us at some point. It doesn’t just restrict you from moving freely, but one wrong move can leave you wincing in pain. Not to mention, a sore lower back can wreck your entire fitness regime. And the only way to fight it is by doing stretching exercises that will help relieve your lower back aches.

So, here we have for you six simple stretching exercises that come with the promise of zero hurt and 100% success against lower back pain:

  1. Child pose


It’s time to try yoga for lower back pain. The extension that you do during a child pose helps you pull all the major muscles in your back and also improves blood circulation. Due to this, the muscles relax and you feel relief in your back.

  1. Knee to chest stretch

According to a study published in the Journal of Physical Therapy Science, people who have chronic backache should do knee to chest stretch because it focuses on the smallest of muscles of your back and helps relax them.

  1. Cat cow pose

Cats are one of the most flexible animals around us and their agile backs make them fast and furious. Similarly, if you want to improve your agility and become more flexible, then do the cat-cow pose. Not to mention, it also relieves back pain too.

  1. Sphinx stretch

Akin to the cobra pose, the sphinx stretch gives you the maximum stretch in your lower back and butt. This helps relax the muscles and reduces stiffness.

  1. Pelvic tilt

According to a study published in the International Journal of Sports Physical Therapy, abdomen muscles and lower back muscles have a great correlation. That’s why doing pelvic tilt is advised if you have lower back pain.

  1. Lower back rotation

Lifting weights can also render your back stiff. So, doing lower back rotation helps in relaxing your spine as well as muscles by improving blood circulation. Also, you must do lower back rotation on the days when you work on your back and sides to relax your muscles as it is one of the best post-workout stretches.

Doing these six stretching exercises daily can actually turn out to be the raam-baan illaj for your lower back pain. In fact, according to a study published in the journal Spine, stretching is the best rehabilitation mechanism for lower back aches.

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