back pain

6 STRETCHES TO RELIEVE LOWER BACK PAIN

  • KNEE TO CHEST. Lie flat on your back with toes pointed to the sky. Slowly bend your right knee and pull your leg to your chest. Wrap your arms around your thigh, knee or shin and gently pull the knee towards your chest. Hold for 20 seconds and slowly extend the leg to starting position. Repeat three times, each leg at a time.
  • LYING KNEE TWIST. Lie on your back with your legs extended straight out. Bend the right knee up and cross it over the left side of your body. Hold in a position that allows you to feel a gentle stretch through the back and buttocks muscles for 20 seconds. Tighten your core muscles and rotate back to centre. Repeat three times on each side.
  • YOGA CAT/COW. Start this stretch by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Exhale and gently arch your spine. Inhale, tighten your core muscles and round your back, like a cat. Move slowly between movements and hold in each position for 5-10 seconds. Repeat up to 10 times if able to.
  • PIRIFORMIS SEATED STRETCH. Sitting with your straight back, cross your left leg over your right leg placing your foot next to your thigh and tuck your right leg in towards your buttocks. Place your right arm over your left leg and slowly ease into a stretch. Be sure to keep your back straight and chest lifted. Hold for 20 seconds and alternate sides, three times on each side.
  • COBRA STRETCH.  Start by lying on your stomach with legs extended and with palms planted on either side of your head with forearms and elbows flat on the ground. Slowly, push your body upwards so your weight is resting on your forearms. Try to keep your hips on the ground. Once you reach a comfortable position that gentle stretches your abdominal muscles and lower back, hold for 10 seconds. Slowly return to starting position and repeat three times. If you are flexible, try straightening your arms.
  •  REST POSE. Position yourself on the floor on hands and knees, your knees should be just wider that hip distance apart. Turn your toes in to tough and push your hips backwards bending your knees. Once you reach a comfortable seated position, extend your arms forward fully and allow your head to fall forward into a relaxation position. Hold this pose for 20 seconds and slowly return to starting position. Repeat three times.https://www.nhs.uk/live-well/exercise/lower-back-pain-exercises/

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