Stretching For Back Pain: 8-minute Exercises

These simple stretching exercises relieve back pain and can also be used for prevention. You can do these exercises several times a day.

Back pain is a widespread disease as current lifestyles often require long periods of sitting in front of the computer or at a desk. So today we’re going to show you how you can relieve back pain through  stretching .

It is estimated that at least 8 in 10 people will experience back pain once or more in their lifetime ,  which could be a symptom of an illness or simply a sign of overexertion.

The pain usually disappears spontaneously or is suppressed by pain medication. However, if the problem is not treated appropriately, it can also become chronic.

Stretching is very helpful in the  prevention  and relief of uncomfortable back pain. Today we recommend an 8-minute exercise routine that you can do at home or at work.

Stretching for back pain

With the following exercises, back pain can be relieved in a short time and various areas of the body can be strengthened. So there are no excuses, you can do these exercises quickly and anywhere.

Stretching exercise

Lie on your back, put your feet on the floor with your knees bent, and pull one knee up to your chest. Hold this position for 20 seconds,  then repeat the exercise with the other knee.

Stretching the spine

Lie on your back with your arms parallel to your sides and stretch your legs out as far as possible.

Now bend your hips to the side so that one leg rests on the thigh of the other leg. The legs are crossed sideways.

Hold this position for 20 seconds and then do the exercise with the other leg.

Stretching the legs on the floor

Lie on your back again, keep your knees bent and your arms at your sides parallel to your body.

Lift one leg and keep the leg straight for 30 seconds.

Now rest for 10 seconds and do 2 series with each leg.

Stretching the flexors

Stand straight on the floor with one leg in front of the other. Bend your front knee until you get a right angle. Now go down to the floor with your back knee.

Hold this position for 30 seconds and repeat the exercise with the other leg.

Stretching the thigh

Lie on your side on the floor, support your head with your bent arm.

Bend your top knee back  and hold it with your hand for 30 seconds. Then repeat on the other side.

Complete stretching of the back

This exercise is done while standing. Bend your back backwards. It’s best to hold on to a pillar or door so you don’t lose your balance.

Stretch your upper body as far as you can, but you shouldn’t feel any pain. After 30 seconds you go back to the starting position.

Stretching the back while lying down

Lie on your back again, place your feet on the floor with your knees bent and your hands under your thighs. Now cross the left leg over the right leg, stretch it and hold the position for 30 seconds. Repeat with the other leg.

Yoga exercise against back pain

Sit cross-legged on the floor and bring the soles of your feet together.

Make sure you have a straight back, close your eyes and hold your feet with your hands so as not to lose your balance. Hold this position for 30 seconds, relax for 10 seconds, and repeat the exercise 2-3 times.

Notice

If stretching doesn’t help your back pain, you should definitely see  a doctor.

Occasionally, back pain may indicate a more serious problem that needs special attention:

• Disc prolapse
• Sciatica
• Kidney deposits
• Inflammation
• Endometriosis
• Fibromyalgia
• injury
• arthritis
• Stenosis