18 Easy Stretches in 18 Minutes to Help Reduce Back Pain

mercredi 22 juin 2016


Back pain is a common issue nowadays, especially in the case of physically inactive people, and the ones who lead a sedentary lifestyle.
According to the Australian Health Survey 2011-12 Australian Bureau of Statistics, 13.6% of the population (3 million Australians) are experiencing pain in the back. Furthermore, it is expected that 70-90 percent of the general population will experience pain in the back at some point in their life.
Regardless of the pain, aches, stiffness, exercising is an extremely beneficial method to relieve this condition, as well as the overall health.
Stretching is extremely useful as it provides benefits for the entire body, it supports the proper function of the muscles, enhances the blood flow in them, and burns calories.
Furthermore, it boosts the = athletic performance and reduces the risk of injury, enhances the body posture, tightens the muscles, aligns the spine, and reduces stress, while providing the needed body energy for the following day.
Yet, before you do some stretches, you should do some things in order to prevent injuries. First of all, warm up the body, as stretching cold muscles in not advisable.
In order to prevent injuries, you should stretch just as long as you can endure. You should also make it a routine, and stretch for at least 3 times a week.
Finally, make sure you involve all muscle groups, and focus on the most important ones for you, in order to target the issue you are planning to treat.
Now, these are 18 extremely useful, easy and quick stretches that will relieve your back pain:
-- Knee to Chest Stretch
While lying on the back, with the feet flat on the floor, bend the legs at a 90-degree angle, and clasp the hands in order to pull the leg towards the chest at a 60-degree angle. Hold until you feel a slight. Remain thus for 20 seconds, and switch the leg.
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                                                                                             Image source: Pillows
-Spinal Stretch
While lying on the back, stretch the arms outwards at the height of the shoulders, and face the palms downwards. Bend the legs at a 90-degree angle, breathe in deeply, and while exhaling, start leaning your legs to one side, and turn the head in the opposite direction. Elevate the knee towards your body and put the opposite hand on the top of the bent knee. Hold for 20 seconds, and repeat with the other knee.
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                                                                                                   Image source: Pillows
-- Partial Curl
Lie on the floor, and place the feet flat on the floor. Next, tighten the abdominal muscles, bend the chin towards the chest, place the hands on them, and curl the upper part of your body forward. Hold for 3 seconds, and repeat it 10 times.
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                                                                                                       Image source: Pillows
-- The Hamstring Floor Stretch
In a lying position, bend the legs at 90-degree angle, keeping the hips down on the ground, as well as the lower back. Hold the back of the leg with the hand, and pull it towards the body. Remain thus for 30 seconds, and change the leg. Make sure you pull strongly, but you should not feel pain.
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                                                                                              Image source: Pillows
-- The Piriformis Stretch
On the back, lift the leg in a horizontal position opposite the midline, place the outer part of your right ankle on the top of the opposite knee, and then gently move the left knee towards the chest.
Now, clasp the hands under the left knee, around the left hamstring muscle, and pull on the knee with the hands. Hold for 30 seconds, and repeat with the other leg.
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                                                                                                                Image source: Pillows
-- The Hip Flexors Stretch
With the knees bent, raise the right leg, put the foot on the ground, and shift the weight on the right leg, Hold for half a minute, and repeat on the other leg.
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                                                                                                         Image source: Pillows
-- The Quadriceps Lying Down Stretch
You should lay on one side, with the hips, knees, shoulders in a straight line. Pull the ankle to bring the heel to the buttocks, and hold for 30 seconds. Repeat on the other side.
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                                                                                                                  Image source: Pillows
-- Standing Hamstring Stretch
Stand in front of a chair or a table, and place the heel onto the seat, Lean forward, while the trunk and the knee are kept straight, Hold for 20 seconds.
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                                                                                                             Image source: Pillows
-- Extension Exercise
While lying on the belly, start pressing down on the hands to support the body on the elbows, and hold thus for a second. Repeat 10 times.
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                                                                                                               Image source: Pillows
-- Cat and Camel
Kneel, and place the hands flat on the ground, inhale, and lift the lower rib cage. Next, round your back and relax the neck, exhale, and put the chest toward the floor. Repeat a few times.
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                                                                                                                   Image source: Pillows
-- Quadrupled Arm/Leg Raise
While kneeling on the hands and knees, lift one of your arms in front of you, and then straighten the opposite leg. Repeat with the other leg and arm.
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                                                                                                      Image source: Pillows
-- Pelvic Tilt
While lying on the floor, bend the knees, with the feet and palms flat on the ground. Inhale and raise the pelvic area, and exhale while flattening the back to the ground. Press the neck, back, spine, and back of the head against the ground, and repeat more than 30 times.
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                                                                                                          Image source: Pillows
-- Bridge Pose
While lying on the back, bend the knees and place the feet on the ground. Keep the palms flat with straightened arms. Press the arms and feet to the ground and exhale while you are lifting the hips upwards. Hold for a minute.
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                                                                                                     Image source: Pillows
-- The Total back Stretch
You should stand in front of a sturdy object in an arm’s length, and bend the knees, lean forwards, and grasp the object with both hands. Your head should be in the shoulder’s line. Hold for 10 seconds.
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                                                                                                      Image source: Pillows
-- Side Plank
Lie on the side, and use the arm to support the body on the elbow. Keep the legs straight, elevate the hips off the ground and hold for 6 seconds. Rest for a minute, and repeat it 3-5 times.
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                                                                                                                   Image source: Pillows
-- Gluteal Stretch
Lie on the back, bend the knees and place the arms to the sides. Gran one ankle with one hand, and place it on the top of the left knee. Hold until you feel discomfort, and repeat it 3 times for 20 seconds with both legs.

                                                                                                            Image source: Pillows
-- Prone Spine Stretches
While lying on the belly, place the hands below the shoulders, and the feet tops should be flat on the ground. Raise the head up gently in order to engage the abs. Continue until the upper body is off the ground and the arms are in a straight position. Hold in that position for 15 seconds, and make 5 repetitions.
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                                                                                                                     Image source: Pillows
-- Relaxation
You should relax the body completely, lie on the back, get a pillow under the legs, and a blanket under your body. Your hands should be on the sides. Now, breathe, deeply and peacefully.
These 18 exercises are extremely beneficial, as they will relieve your back pain, as well as other pain issues in the body. However, always consult a physiotherapist before you start doing these exercises, in order to prevent complications of the issue.

Other included sources linked in Health and Love Page’s article: www.pillows.com.au -- 

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