11 Stretches That Will Put An End To Your Lower Back And Hip Pain
Owing to the sedentary lifestyle and the lack of physical activity, the number of people suffering from lower back pain is constantly increasing. The pain causes low mobility and tightness in the hips which limit the movements and affect the life quality.
The only way to alleviate this health issue is to make lifestyle changes which include regular physical activity. The most beneficial treatment is doing stretching exercises which not only relieve the discomfort in the spine, but they also enhance the overall health.
Here is how your body will benefit from performing stretching exercises on a regular basis:
• They strengthen your muscles, thus preventing further spine issues
• Reduce the stress and tension in the muscles which are responsible for the back pain
• Relieve the tightness in the hamstrings
• Improve the flexibility and the joint health
• Enhance the body posture
• Encourage digestion
• Alleviate headaches
• Boost the blood flow in the muscles
• Improve your mood
• Lead to better sleep quality
Here is a list of some beneficial stretching exercises that will certainly help you to deal with back pain issues:
1. Seated twist
Sit on the floor and straighten out the left leg. Raise the right leg over and lean back on your right hand. Place the left arm on the outside of your bent leg. Keep your spine and neck upright and look over your shoulder. Stay in this position for half a minute. Then, change side.
2. Supine figure 4
Lay down on your back with your knees bent. Elevate your right leg and put the right ankle above the left knee. Place the right hand through the opening and link your fingers behind the left thigh. Keep your head and shoulders against the ground and bring your left thigh towards your chest.
3. The pelvic tilt
Lie on the floor and bend your knees with your feet on the floor. Relax your body and keep it in neutral position. Flatten the lower part of your back against the floor and start tilting your pelvis upward with slight movements.
Sit on the floor and bring your feet together. Hold them with your hands. Push against your knees with the elbows and lean your body forward.
5. Happy baby
Lay down on your back. Bend your knees and elevate them towards your chest. Place your arms between your thighs. Press your lower back against the floor and make sure you move back and forth.
6. Child’s pose
Sit on your hips and make sure your buttocks are on your heels. Lean your body forward and stretch your arms out. Keep them straight and touch the ground with your forehead.
7. Cow face legs
Sit down on the floor and place your left knee on the top of the right one. Flex your feet as a support and stay in this position for half a minute.
8. Cat and cow
Position your body on all fours. Place your hands under your shoulders while your knees should be spread beneath your hips. Arch your spine and inhale, then round your back like a cat and exhale.
9. Runners’ lunge
Position your body in a push-up position. Then, slide one leg up so that it is parallel with your hands. Press your hips forward.
10. Knee to chest
Lie down on your back. Bend your right knee and place your hands around it. Draw your leg up towards your chest.
11. Knee twist
Lie down on your back and extend your legs out. Bend your left knee up and cross it over your right leg. Stay in this position for about 20 minutes and rotate back to the starting position. Then, change side and repeat the exercise three times.