Back pain? Quite the popular pain among the family of pain experienced in the body. It does not care about age because it can pop its head to the young and old alike. Sometimes, you may know why you are experiencing the pain. Other times, you just do not know. Many everyday activities can lead to back pain, including how we sit, what we lift, the activities involved with our jobs, a fall, and the list continues. Back pains can range from a dull, constant ache to a sudden, sharp pain that may shoot throughout our entire body. As we know it, when a part of the body suffers, every other part suffers with it.
The treatment options for back pain depend on the symptoms and diagnoses. While some demand simple therapy and exercises, some may need medical attention.
Stretching regularly, however, helps protect your back by increasing flexibility and decreasing the risk of injury. If stretching is done after your strengthening exercise routine, it may help prevent muscle soreness. You can’t however stretch in any manner you deem fit.
This is why we have some safe stretching tips that may help prevent back pain. It is however important to note that, these are not treatments for medically diagnosed back pain problems or complicated health-related back pain. They also advised you to speak with your doctor before opting for these safe stretching tips if your situation differs from normal.
Important tips to note before engaging in stretches;
Warm up lightly prior to stretching because it is not advisable to stretch cold muscles. Stretching cold muscles could lead to injury.
Do not hastily move your muscles while stretching. Move them slowly in a steady manner instead.
If you experience pain during stretching, you are not doing something right. You should only experience mild tension in the muscles.
Stretching from Knee to chest
Lie on your back on the floor or yoga mat with your legs stretched out.
Bring your knee toward your chest by lifting and bending your right or left leg (depending on whichever leg you decide to start with)
Pull your leg as far as it will comfortably go by grasping your knee or shin with your hand.
Remain in the knee-to-chest position while tightening your abdominal muscles and pressing your spine into the floor. Hold for 5 seconds, and return slowly to your starting position.
Repeat the same with your other leg and then with both legs at once.
Repeat this sequence five times.
Go on, all fours (if you don’t see yourself doing that first simple stretch steps, you could try this instead)
Go on, all fours by putting your hands and knees on the floor. Just like toddlers do. Make sure you have your hands directly under your shoulders, with your arms straight.
Rock forward, putting your weight onto your arms. Round your shoulders, and let your seat drop a little. Hold for 5 seconds.
Make a move back by sitting your buttocks closely to your heels as much as possible. Then extend your arms straight ahead and hold for about 5 seconds.
Slowly return to your starting position and repeat the same actions five times.
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Back pains may never stop occurring. Maybe not as often, but once in a while we may experience them because of slouching or engaging in vigorous activities and exercises. Safe stretching may however help prevent or ease your pain by improving muscle endurance.