BEST STRETCHES FOR LOWER BACK PAIN AND TIGHTNESS

Backache is something that is a more common complaint in adults nowadays and is primarily caused due to improper posture. Backache usually refers to the pain in your muscle, intervertebral joints, pain on nerves, or sometimes bone-on-bone pain.

You can’t sit without pain, stand without pain or lie down without pain.

In this blog will be sharing some stretches which might give you relief if you are consistent with them and see improvements in few weeks.

Do the below stretches regularly to get relief from the pain.

1) The Cobra Pose

Lying on your stomach, press your palms into the floor just in front of your shoulders. Push your pelvis into the ground and push your torso away from the floor, so your back arches back like a cobra. Breathe deeply and hold for two to three minutes.

2) The Two Knee Twist

Lie on your back with your arms spread out either side of you so that your body is in a T-shape. Place your knees together then draw them up so they’re at a right angle to your chest. With your shoulders pressing down firmly to the ground, slowly lower your knees to your left.

Hold for two minutes and bring your knees back to center, and repeat on the other side. If you find that your knees are making your shoulders rise from the ground, lower your knees further down.

3) The Pigeon

Start off on all-fours and face the ground. Raise your left knee under your chest and point your foot in the same direction as your right hip, so that it’s almost at 90-degrees under your torso. Extend your right leg straight out behind you and rest the top of your foot on the ground, so most of your weight is now resting on your left leg.

Gently turn your torso so your chest is facing straight ahead, place your hands on the floor in front of you, and lean forward, bending at the hips. Keep leaning forward until you feel a stretch in your glutes and lower back, and hold this position for two minutes. Then repeat the same thing on your other side.

4) The Seated Twist

Seated Twist is a gentle spinal twist that opens up the hips and stretches the chest, shoulders, upper and lower back. It’s a fantastic pose to alleviate pain in the neck and upper back.

To make this lower back stretch even more effective, do the twist with your right elbow pointing into the outside of your left leg, and vice-versa.

5)Supine Pigeon Pose (One of the best)

Lie on your back, press both knees together, and bring them to your chest. Place your left ankle on the top of your right knee and clasp your hands over the front of your right knee. Gently pull your right knee toward your chest while pushing your left knee away from your chest until you feel a stretch in your left glute and lower back, and hold this position for two minutes. Then do the same thing with your right leg.

Do give these stretches a try and share your feedback.

And incase, you wish to transform yourself then do get in touch with me through my website or my Instagram handle mentioned below.

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