Today I am going to show you some stretches and exercises to relieve back pain. So this exercises are for general back pains. If you got soreness in your back or its itching a little bit, maybe you pulled a muscle but not a specific diagnosis. This are just for the common pain that you might experience. Let us get started.
- PELVIC TILT.
Lay down on your back, prop up your knees and start off with a pelvic tilt. Pelvis tiltis taking your pelvis and tilting it back or rotating it back so you are flattening out your back. When you are tilting back, you are going to hold for 5 seconds and then relax. Start off with doing just 10 of these.
Next you are going to do a bridge. Just lay on your back and prop your knees up. Afterwards lift your hips up until about a straight line and then slowly come back down one segment at a time. You are nut just propping down but you are going nice and controlled. So slow, controlled movement. Once again just start off with10 of these then you can work your way up to more.
- KNEE TO CHEST STRETCH.
Lie to your back with your knees propping up and just grab underneath your knee and pull it up towards your chest as far as you comfortably can and hold that position for 30 seconds then come back down. Alternate the other side and hold the same position for 30 seconds as well and then you are going to do 3 to each side total.
- DOUBLE KNEE TO CHEST STRETCH.
This is just the same as the knee to stretch but in this one you are taking both your knees and pulling them up at the same time towards the chest. Hold that position for 30 seconds and do three of those nice and relaxed feeling that stretch. You should feel that stretch underneath that low back area.
- TRUNK ROTATION.
This exercise is intended to loosen that spine a little bit and help everything relax and get that soreness out of there. Lie to your back with your knees propping up. Keep both legstogether and try to keep the top of your body on the ground and just rotate over as comfortably as you can for about 3-5 seconds and then rotate back the other way. Do 5 on each side rotating back and forth