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Back pain is one of the most common types of pain we experience. It affects people of all ages, and it can be extremely debilitating in some cases. The good news is that you can do several different things to help manage your back pain and prevent it from becoming too problematic.
Back pain stretches are a great way to ease your muscles after sitting for long periods of time or to counteract the effects of daily stressors on the body. These two best back pain stretches have multiple benefits for the body, such as reducing stress and tension, increasing flexibility, releasing endorphins (natural painkillers), and improving posture.
Best 2 Back Pain Stretches
I will get Donnalee to demonstrate them.
Back pain can occur for various reasons and affect any area of your back. The pain can range from mild to severe and may be bothersome or seriously impact your mobility and ability to perform everyday tasks.
The stretches in this post may surprise you, as neither stretches the back. People often miss that the source of their pain or injury is not usually in the same place as the pain or injury. You will stretch and loosen up your hips with these two stretches. The body is interconnected in ways we are still learning about.
What we do know is that when you have tight hips, this can impact your back and cause back pain. When your hips are not moving properly, you may start to compensate with your back, which can lead to throwing out your back, pulling muscles, not having your full range of motion, or other pain and injuries.
1. Standing Hip Flexor Stretch
Standing Hip Flexor Stretch
Stand on the ball of your back foot, lifting your heel with a slight bend in your knee. Place your hand on the wall for balance, and move one leg in front and another behind so you are in a lunge position. Tighten up your abdominal area and shift your hip forward. Look for a light stretch in your quads and hip flexor area. This means you should feel the stretch in the front of your thigh and the front of your hip.
2. Standing Rotating the Leg In & Out
Standing Rotating the Leg In & Out
Stand on one leg with your hand on the wall, then rotate your other leg in and out. Focus on loosening up that hip area, which gets tight when dealing with back pain.
You want to increase your mobility in your hips so that your back does not have to compensate for your tight hips. The first step loosens up the quads and the hips. The second is loosening up things deep in the hip that will help with back pain.
Rick Kaselj, MS
If you want to remove your back discomfort permanently, click here to check out the Low Back Pain Solved program.