5 Easy Stretches To Prevent Back Pain

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5 Easy Stretches To Prevent Back Pain

Back pain is one of the commonest health issues in the world, and most of us have had a day or so where we could barely move. When we are better, we forget about it and never look back. However, there are easy ways to reduce your chances of having back pain, and a basic stretching routine is one of these.

By including a few back exercises in your daily routine, you can strengthen your back and stretch out those tight muscles before they give you a panful reminder that you have been unkind to them.

BC Back Clinic is going to show you how: Make sure you warm up for a few minutes by jogging in the same place, or riding a stationary bike. Then practice all, or some of these exercises for a few minutes to keep your spine young and flexible.

Exercise 1: Knee-to-chest – strengthen lower back and hip muscles

  • Lie flat on your back with your legs extended.
  • Bring your right knee to your chest
  • Hold your leg by the shin with your right hand
  • Bring your leg as close to your chest as is comfortable
  • Press the abdominal muscles to the floor
  • Count for 5 seconds
  • Straighten your leg and repeat to the left
  • Repeat lifting both legs
  • Repeat these 10 times

Exercise 2: Rotating stretch – to stretch and strengthen lower back

  • Lie flat on your back with your arms by your side. Knees bent, feet flat on the floor.
  • Keep your shoulders on the floor
  • Roll your knees slowly to the left, hold for 5 seconds
  • Return to the centre
  • Repeat to the right.

Exercise 3: Cat stretch – to strengthen mid and lower back

  • Get down on your hands and knees
  • Keep your hands directly under your shoulders
  • Knees directly under your hips
  • Slowly arch your back
  • Your head will lift and pull your navel in
  • Hold this position for 2-3 seconds and repeat 10 times

Exercise 4: Back extension – stretches and strengthen the lower back

  • Lie on the stomach on the floor
  • Hands under the shoulders
  • Lengthen the spine, keeping the shoulders back and the neck long
  • Slowly arch the back by pushing up on the hands straightening the arms
  • Hold for 5-10 seconds
  • Return to starting position and repeat 10 times

Exercise 5: Standing back arch – strengthen the lower back

  • Stand with your feet shoulder width apart
  • Put your hands on your lower back for support
  • Breathe deep to relax, on the out breath
  • Bend backwards, supporting your back, knees straight
  • Hold for 5 seconds
  • Come back to the starting position slowly
  • Repeat 5 times

Never overdo it. If you feel pain, you have gone too far. You should only stretch to a place of mild tension. And remember, if you do have a sustained back ache, a visit to the chiropractor could be the fastest way to get relief.

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