Whether you are suffering from back aches, recurring pains or even stiffness, practicing some back-pain exercises is one of the most efficient way to get some relief for your back and boost your overall wellbeing. Here are the top 10 back-ache relief exercises, which can be tried in just 18 minutes!
1. Spinal Stretch
Lie on your back with your hand stretched outwards and the palm facing down. Slowly bend your leg to one side of your body when you are facing the opposite direction. Place your knee such that, the opposite hand is on top of the bent knee. Stay for 20 seconds and then repeat the same with the other leg.
2. Knee to Chest Stretch
Lie on the back with your legs bent at 90 degrees. Now pull one leg back and hold it close to your chest to make a 60 degree angle, using both your hands. Hold your leg in this position for 20 seconds and then repeat the same with the other leg.
3. Hamstring Floor Stretch
Lie on your back with the legs bent at 90 degrees, one leg at a time. Slowly straighten and grab the back of your leg with your hands. Pull your leg towards your body and hold it for 30 seconds. Pull your leg only till your body allows, not until it pains. However, a slight discomfort is normal.
4. The Hip Flexors Stretch
Assume kneeling position and raise the right leg, placing your foot on the floor. Now shift your weight to your right leg and move forward. Lean front in this angled-forward position until you feel a mild stretch. Stay for 30 seconds and later repeat this with the other leg.
5. Piriformis Stretch
Lie down and lift your right leg to rotate it externally, away from the midline, placing your right ankle on your left knee. Now slowly bring the left knee near your chest. Next, clasp your hands around the left hamstring muscles. Now pull your right ankle and left knee using your hand, until you feel stretched. Stay for 30 seconds. Repeat with the other leg.
6. Complete Back Stretch
Start by standing one-arm’s length away from a sturdy object, such as table. Lean forward, slightly bending the knees and hold the edge of the object with both hands fully extended and head in line with the shoulders. Stay for 10 seconds.
7. Quadriceps Lying Down Stretch
Lie down on your side keeping the hips, knees and shoulders in a straight line. Bring one of the heels towards buttocks by holding your ankle, until you feel stretched in your front thigh. Stay for 30 seconds. Relax and then repeat by turning over to the other side.
8. Standing Hamstring Stretch
Stand in front of a sturdy object and place one foot on top of that object. Keep the trunk and knee straight, while leaning forward and then bend near the hips. Stay for 20 seconds before getting back to the starting position.
9. Pelvic Tilt
Lie on the back and keep the knees bent. Keep your arms at the sides with palms flat. Take a deep breath and exhale as you flatten the back, until neck, back of the head and spine get pressed against the floor. Lift the pelvic area as you exhale. Repeat this 30 times.
10. Relaxation
This completes stretching, so take a moment to relax. Use a pillow under the legs and lie flat on a blanket with hands out and breathe. This completes your stretch exercise.