Here are five stretches that can help ease back pain:
Child’s pose: Start on your hands and knees, then sit on your heels and extend your arms forward onto the floor. Hold this position for 20-30 seconds, focusing on deep breathing and relaxing your back muscles. Dr. Abhishek Mishra-Best Orthopedic Doctor in Varanasi
Cat-Cow Stretch: Start on your hands and knees with a neutral spine. Inhale as you arch your back, lower your belly toward the floor, and lift your head and tailbone (cow pose). Exhale as you rotate your spine upward, tuck your chin into your chest, and tuck your tailbone (Cat Pose). Repeat this sequence for 5-10 rounds. Dr. Abhishek Mishra-Best Orthopedic Doctor in Varanasi
Hamstring stretch: Lie on your back and bend one leg and extend the other straight toward the ceiling. Grab the back of your thigh or shin with both hands and gently pull the leg toward you until you feel a stretch in the back of your thigh. Hold for 20-30 seconds, then change legs. Dr. Abhishek Mishra-Best Orthopedic Doctor in Varanasi
Piriformis Stretch: Lie on your back with both knees bent and feet flat on the floor. Cross one ankle over the opposite knee, then reach through the gap between your legs and grab the back of your thigh. Pull the thigh toward your chest until you feel a stretch in your buttocks and hip. Wait for 20-30 seconds, then change sides. Dr. Abhishek Mishra-Best Orthopedic Doctor in Varanasi
Trunk Rotation Stretch: Lie on your back with both knees bent and feet flat on the floor. Spread your arms out to the sides at shoulder height. Keeping your shoulders flat on the ground, slowly lower both knees to one side until you feel a slight stretch in your lower back and torso. Hold for 20-30 seconds, then return to the starting position and repeat on the other side. Dr. Abhishek Mishra-Best Orthopedic Doctor in Varanasi
Remember to listen to your body and never feel pain during this stretch. If you experience any discomfort, reduce the stretching or stop altogether. It’s also a good idea to consult a health care professional before starting any new exercises or stretching routines, especially if you have a history of back pain or injury.
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