Relieve Your Spine Of Pain And Tension

Pain in the lower back is taken lightly because it is largely related to lifestyle. For example, if you sit on a chair for long hours or you could get pain in your lower back. Also, if you are obese, you could feel pain in your back.

So, you can see there are many reasons for pain in the lower back, but you shouldn’t let the pain persist. Also, there is little need to take painkiller medicines to reduce the tension. If you can stretch your spine and thigh muscles a little, you can feel relaxed.

Here’re 7 stretch exercises that can give you quick relief from pain in the lower back and pressure on the buttocks and thighs. And you can do these stretches any time of the day. But it is better to perform the exercises empty stomach.

1. Child’s Pose

It will have a relaxing effect on your body as it can reduce tension all along your spine and loosen up stretched muscles of the lower back. It enhances flexibility and boosts blood flow along the spine. It involves gently stretching spinal extensors, gluteus maximus, and thigh muscles.

How To:

• Come down on your knees and palms
• Open your knees as much as you can relax your spine
• Bring your belly down to rest between your thighs
• Let your neck relax on the floor
• Your hands could be stretched forward or sideways
• Maintain the pose for a minute and repeat it a couple of times

For support, you can keep a pillow under your belly and one under your jaw.

2. Knee-to-Chest Stretch

It stretches and stabilizes the spine and pelvis to reduce tension and pain, especially in the lower back region. Also, it controls high blood pressure and reduces anxiety and anger.

How To:

• First, lie on your back in the corpse pose (savasana)
• Fold your left knee and bring it close to your chest
• Lock the knee with your hands on your chest for a moment
• Maintain the pose for 30 seconds before leaving
• Avoid raising your hips to stretch the left leg by lengthening your spine and tailbone
• Repeat it with the right leg

For help, you can place a towel under your legs. Also, you can lift your head and tuck your chin into the chest to deepen the stretch.

3. Piriformis Stretch

Piriformis muscles lie deep in the buttocks but it can cause tremendous pressure on your spine and thigh muscles. Your buttocks and lower back would become tight due to the pressure. But you can relieve the pressure by stretching the muscle.

How To:

• Lie on your back with your knees bent and feet flat on the floor
• Lift your left foot and place it on the right thigh
• Hold the right thigh with both hands and pull it towards your chest until you experience the stretch
• Hold this position up to a minute … Find more