Back pain is a really painful and uncomfortable condition from which millions of people suffer. Oftentimes medication and other traditional treatments do little to reduce the pain. Other times, those treatments and medication might help people, but not everybody can afford it. Whether you can’t afford it, or if traditional methods don’t relieve your pain, stretching is a powerful weapon that can be used to reduce back pain and improve your overall health.
Indeed, stretching is one of the best habits you can adopt. It doesn’t only reduce your back pain. Stretching is also useful for reducing stress levels, helping to avoid injuries, relaxation and more.
Stretching isn’t just for athletes
It is not a secret that absolutely every single athlete performs stretches before and after exercising. It’s mandatory because it gives flexibility to the muscles and also significantly decreases the risk of injuries that athletes can incur while playing.
In addition to reducing the likelihood of injury, stretching helps athletes increase their range of motion, have better flexibility, better coordination and, yes, even better posture.
What’s amazing is that stretching is totally free. You and I can do the same exact stretches that any athlete does and reap the same benefits! Stretching is not exclusive and it’s not hard.
How stretching can help reduce back pain
Stretching is one of the easiest ways to help reduce – if not cure – back pain. Back pain can usually be attributed to a few different causes. Stretching helps to flex the muscles which give more elasticity to them.
Back pain can often be synonymous with reduced movement and not only can stretching help reduce back pain, but regular stretching can help some to recover the full range of motion of their backs. It is important to keep in mind, however, that decreasing pain and recovering range of motion isn’t going to happen instantly. It can take weeks, months, or years of regular stretching for results to be achieved.
Exercises to help reduce back pain
Please note: Before beginning any exercise routine it is imperative that you first speak with a doctor to get the go-ahead. Back pain is tricky and the last thing we want is for you to hurt yourself more.
One healthy stretching activity that most people can do daily is yoga. Yoga is an activity which benefits so many parts of the body.
Assuming you don’t have a complete yoga stretching routine memorized, there are a few different ways that you can use to learn and practice yoga stretching, including:
Online Fitness Programs
- YogaDownload.com – For as little as $12 per month you can gain access to 1,000+ online yoga classes, including quite a few that focus on stretching
- MyYogaWorks – Try this site free for two weeks and then decide whether their hundreds of online yoga classes are worth $15 per month
- Yogasteya – Online yoga classes that can be done in as little as 10 minutes per day
Yoga Stretching Videos:
If yoga isn’t your thing, there are plenty of other individual stretches you can perform daily.
These are two of the most used lower back stretches for pain relief:
Knee to chest stretch: This stretch is very easy and virtually anybody can do it without problems. You must lay on your back on a flat floor and put your knees bent and both heels on the floors. The hands must be behind one knee and bring that knee towards your chest. Repeat with the other knee.
Back flexion stretch: This back stretch is really easy as well, and similar to the stretch mentioned above. While lying on the floor, pull both knees towards the chest while you flex your head forwards.
Also, be sure to check out this great yoga stretch for lower back pain.
You don’t have to take our word for it that stretching can help reduce back pain. Check out these articles:
Yoga for back pain relief 'effective in making small improvements,' review findsJanuary 12, 2017 - CBC.ca
A new review of past research shows limited evidence that yoga may be better than no exercise when it comes to relieving general back pain but little evidence that yoga is better than other types of back exercise. The analysis of data from a dozen...
Yoga is twice as good for easing back pain as other exercisesJanuary 12, 2017 - Daily Mail
Yoga can help relieve the agony of back pain, a major review of medical evidence found. The practice, which includes stretching and breathing exercises, is an effective way to improve mobility and ease the chronic discomfort, experts said. They found...
Rowan: Include stretching in New Year's resolutionJanuary 2, 2017 - ReporterNews.com
The more often you stretch your muscles, the longer and more flexible they'll become. As a result, you'll increase your range of motion, reduce your risk for muscle and joint injury, reduce joint and back pain, improve your balance (reducing your risk...