Dr. Abhishek Mishra – Orthopedic Surgeon in Varanasi

here are five stretches you can try for your back pain:

1. Cat-Cow Stretch: Start on your hands and knees. Arch your back up like a cat, then drop your belly down toward the floor, lifting your head and tailbone. Repeat this motion for 10-15 times.
2. Child’s Pose: Sit back on your heels and reach your arms forward on the floor. Lower your chest to your knees and your forehead to the ground. Hold for 20-30 seconds.
3. Knee-to-Chest Stretch: Lie on your back with your knees bent and feet flat on the floor. Bring one knee towards your chest, holding it with both hands for 20-30 seconds. Switch legs and repeat.
4. Hamstring Stretch: Lie on your back with one leg bent and the other extended straight up. Hold the back of your thigh with both hands and gently pull your leg towards you. Hold for 20-30 seconds and switch legs.
5. Piriformis Stretch: Lie on your back with both knees bent and feet flat on the floor. Cross one ankle over the opposite knee and gently pull your knee toward your chest. Hold for 20-30 seconds and switch sides.

Remember to breathe deeply and slowly throughout each stretch, and never force yourself into a position that causes pain. If you have severe back pain, consult a healthcare professional before attempting these stretches.