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Stretches to Beat Back Pain

Stretches to Beat Back Pain

Most of the people will have back pain at some point in their lives,and if you are sitting and not exercising you are at most bigger risk.Stretching can help. Stretching strenghthens your muscles and reduce pressure on disk and will prevent pain.

Kristian Berg, DN, an anatomy expert  suggests doing these three stretches once a day to prevent or relieve discomfort.This streches will help you with back pain

Hold each one for 10 seconds, then tense the muscles being stretched for 5 seconds before releasing into another 10-second stretch

Hip Opener

Hip Opener

Hip Opener

Stretches the hip flexor muscles, which run from the lower back to the front of the thigh bone. Lie down on your back and grasp your knees; your entire lower back should be in contact with the surface. Grab left knee with both hands and extend right leg so it hangs freely. Hold for 10 seconds, then tense the muscles being stretched. Repeat, then switch legs. Do two sets on each side.One of the best stretches that will help you with back pain.

Side Stretch

back pain

back pain

This exercise  lower back muscle that runs from the top of your hip bone to the bottom rib. Lie on the floor on your right side, supporting yourself with your forearm. Bend your left leg and move it up toward your stomach as far as you can . Plant your left foot on the floor. Slowly raise your upper body so that your right arm is straight. Stop when you feel a slight stretch in the right side of your waist. Do two sets on each side.

Frog Press

Lie face down with head on hands, legs wider than hip-distance, knees bent 90 degrees and soles of feet together. Lift thighs off floor, pause, then release to floor. Repeat 12 times.

Reverse Leg Extension

back pain

back pain

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