Many regular activities can cause you to suffer from back pain. From simply slouching at your desk to improperly lifting a box from the floor or even overdoing it at the gym, you sometimes just can’t avoid developing excruciating and bothersome back pains.
A reputable Midtown NYC chiropractor says that there are certain simple stretching exercises that can help you increase the strength and flexibility of your back.And by doing these exercises regularly, your back will be better protected and you further decrease the risk of injury. These stretching exercises will also increase blood flow to the muscles located in or near the pelvic and spinal areas, and as such, they can effectively reduce the usual inflammation that leads to painful, tightened back muscles.
Below are the following stretching exercises that are designed and effective in minimizing back pains:
Knees to chest stretch. Lie on your back with your feet flat on the floor and your knees bent. With the use of your hands, pull your right knee to your chest. Then, try to straighten your left leg on the floor. Next, while keeping your right knee held to your chest, continue the stretch for 20 seconds, then switch sides and repeat. The final step in this exercise is to do the stretch by holding both knees to your chest for at least 10 seconds.
Spinal stretch.Lie on your back on the floor with your left leg extended straight. Next, pull your right knee to your chest then put your right arm out to the side. Then, use your left hand to slowly pull your right knee toward your left side so that your right foot rests on the back of your left knee. Lastly, turn your head toward your right side. Hold this position for 20 seconds, then reverse the movements and repeat the exercise.
Hamstring wall stretch. Lie face-up on a floor,placing your body perpendicular inside a doorframe. Then, bend your right leg and put it through the door opening. Next, bring your buttocks as close to the wall as possible and place the heel of your left foot up against the wall until it is nearly straight. Slide your right leg forward on the floor until it is straight and until you feel a stretch in the back of your left leg. Hold this position for 30 seconds. Repeat this exercise at least twice on each side.
Hip flexor stretch.Kneel on your right knee with your left leg bent 90º in front and your foot flat on the floor. Put your right hand on your waist and your left hand on top of your left leg. Inhale and when you exhale, lean forward into your right hip, feeling a stretch in the front of your right hip. Hold for 30 seconds, then switch sides and repeat the exercise.
Quadriceps stretch. While standing up, hold onto the back of a sturdy chair. Use your left hand for balance. Hold your right foot with your right hand and gently pull your right leg back and up, with your toes pointing upward. Make sure you that you always keep your right knee close to your left leg. Hold the position for 30 seconds, then switch sides and repeat.
By doing each of these exercises for at least 7 minutes a day, your muscles can get stronger and they will help make your lower spine less prone to back pains and strains.