Back pain from spine issues is more prevalent than you think. In fact, it occurs in 8 out of 10 people at some point in their lives. Problems with the spine can result in a dull, constant backache or be as severe as a sudden, sharp pain that comes on suddenly, lasting from a few days to a few weeks. Chronic issues from the spine can last more than three months. A new study suggests that an exercise program designed to boost coordination of muscles that control and support the spine can help reduce lower back pain. (Source, Source)
While some back pain may need the attention of a medical professional, much back pain goes away on its own. In fact, there are some exercises that you can try right at home that may help.
Here are 6 great exercises that you can do daily that may make a big difference in how you feel!
Take it slow at first and do not push anything to the point of pain. Over time, you should be able to hold these stretches deeper and longer.
1. Upright Leg Stretch
Lie on your back. Bend your left leg at the knee, then stretch your right leg into the air. Grasp it with both hands behind the knee/calf area, gently pulling it toward your head and torso. Hold this stretch for 20-30 seconds. Repeat 3-4 times per leg.
2. Single Knee Tuck and Pull
Lie on your back and bend both legs at the knee, with your feet on the ground. Grab your left leg with both hands at the knee and gently pull it toward your head and torso. Hold the position for 20-30 seconds, then switch legs. Repeat 3-4 times on each leg.
3. Double Knee Tuck and Pull
Start by lying on your back. Bend both legs at the knee with your feet on the ground. Using both hands, grab just below the knees, and pull your legs toward your head and torso. Hold the position for 20-30 seconds. Repeat 3-4 times on each leg.
4. Spine Twist
Lie on your back with your legs straight. Stretch your left arm out to the side of your body. Bending your left knee, try to stretch toward your right side and over your right leg. You can use your right hand, pulling the leg away from your body, to increase the stretch. Hold this position for 15-20 seconds. Repeat the exercise 3-4 times on each side.
5. Cat and Cow Pose
Kneel on the floor on all fours in table-top position, with your back flat and your head aligned with the floor. Slowly arch your back upward, pulling in your abs and relaxing your head. Hold for 3 seconds, then reverse the position, by gently arching your back and dropping your belly downward toward the floor. Stretch your butt upward toward the ceiling while lifting your head and chest. Hold for 3 seconds and repeat 4-5 times.
6. Upright Back Stretch
Get into a kneeling position, so that one knee is up and one knee is on the ground. Keep your upper body tall and make sure your quadricep is parallel to the floor. Your knee will be above your ankle at about a 90-degree angle. Now, lean forward, keeping the upper body tall. This will stretch the hip flexors while providing a lower back stretch. Hold this position for 20-30 seconds. Repeat the exercise 3-4 times on one leg, then switch to the other side.
(h/t: Bright Side)