Back pain is a common issue affecting many people of different ages. It can result from numerous things, including injury, muscle strain, bad posture, illness, or age. While many back pain treatments exist, you can save the trip to your doctor by doing some exercises.
However, consult a professional for guidance on what exercises are good for back pain before beginning to avoid further injury.
Knee-to-chest stretch
- This exercise helps relax your thighs, hips, and glutes while promoting whole-body relaxation.
- Lie on your back and bend both knees such that your feet are flat on the ground.
- Pull up one knee using both hands and press it to your chest. You can keep the other leg folded or straighten it.
- Press your spine to the floor while tightening your belly muscles, and hold for a few minutes.
- Return to your starting position and repeat the process with the other leg.
Child’s pose
This is one of the most basic and traditional yoga stretches to gently stretch your spinal extensors, latissimus dorsi, and gluteus maximus. It helps with pain relief in your neck, shoulders, and spine.
- With your knees and hand on the ground, sit back and ensure your hips are on your heels.
- Fold forward and hinge at your hips, stretch your arms above the head, and rest your belly on your thighs.
- Hold that position for a few minutes and focus on your breathing.
Piriformis stretch
This focuses on your piriformis muscle deep in the buttocks, which helps relieve tightness and pain in your glutes and lower back.
- Lie on the ground and bend both knees so your feet are flat on the floor.
- Place your left ankle on your right thigh’s base.
- Have your hands behind the right thigh, then pull it up towards your chest.
- Hold the position for a few seconds and repeat with the opposite leg.
QC Kinetix (Lubbock) is a clinic focusing on natural and non-surgical back pain treatment in Lubbock, TX. Contact them to speak to their sport medicine doctors for advice on what exercises are good for back pain and book an appointment.
