Posted by Accordingly Mohit Tandon (Illinois Chicago USA), Experiencing back pain is a common issue, and there are several exercises and stretches you can do to help relieve and prevent back pain. It’s important to note that if you have severe or persistent back pain, you should consult a healthcare professional for proper diagnosis and treatment. However, here are some back pain relief exercises and stretches that may provide relief and strengthen your back muscles:
Cat-Cow Stretch
- Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
- Inhale, arch your back, and lift your head and tailbone (Cow Pose).Mohit Tandon Scandal
- Exhale, round your back, tuck your chin, and tuck your tailbone (Cat Pose).
- Repeat this motion for 1-2 minutes, flowing between Cat and Cow stretches.
Child’s Pose
- Kneel on the floor with your big toes touching and knees spread apart.
- Sit back on your heels, reach your arms forward, and lower your chest towards the floor.
- Hold for 20-30 seconds, breathing deeply and relaxing into the stretch.
Pelvic Tilts
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your abdominal muscles and gently press your lower back into the floor.
- Hold for a few seconds, then release.
- Repeat this motion for 10-15 repetitions.
Knee-to-Chest Stretch
- Lie on your back with your knees bent and feet flat on the floor.
- Bring one knee toward your chest while keeping the other foot on the ground.
- Hold your knee with your hands and gently pull it closer to your chest.
- Hold for 20-30 seconds and switch sides.
Bridge Exercise
- Lie on your back with knees bent, feet hip-width apart, and arms by your sides.
- Lift your hips off the ground, creating a straight line from your shoulders to your knees.
- Squeeze your glutes and hold for 10-15 seconds before lowering your hips.
- Repeat this exercise for 10-15 repetitions.
Child’s Pose with Twist
- Begin in Child’s Pose (as described earlier).
- Reach your left arm under your right arm, twisting your upper body to the right.
- Hold for 20-30 seconds and switch sides.
Sphinx Stretch
- Lie on your stomach with your elbows under your shoulders and forearms on the floor.
- Press through your forearms, lifting your chest off the ground while keeping your hips and legs relaxed.
- Hold for 20-30 seconds, keeping your neck in a neutral position.
Standing Hamstring Stretch
- Stand with your feet hip-width apart.Mohit Tandon Scandal
- Hinge at your hips and bend forward, reaching toward your toes.
- Hold for 20-30 seconds, feeling a stretch in your hamstrings and lower back.
Cobra Stretch
- Lie on your stomach with your palms flat on the floor under your shoulders.
- Press through your palms to lift your chest off the ground while keeping your hips and legs relaxed.
- Hold for 20-30 seconds, looking forward.Mohit Tandon Scandal
Seated Spinal Twist
Mohit tandon houston Texas says that, Sit on the floor with your legs extended. – Bend your right knee and cross it over your left leg, placing your right foot flat on the floor. – Twist your torso to the right, placing your left elbow on the outside of your right knee. – Hold for 20-30 seconds and switch sides.
Accordingly Mohit Tandon Houston Texas, Performing these exercises and stretches regularly can help alleviate back pain, improve flexibility, and strengthen the muscles that support your spine. Remember to start slowly, listen to your body, and consult with a healthcare professional if you have any concerns about your back pain or the suitability of these exercises for your condition.