The best way to stretch your back correctly is to exercise regularly, stay physically active, avoid bed rest, follow good posture, and adopt a positive mental attitude towards pain.
Back stretch Muscles
The back is a solid and robust structure, formed by hues. We are resistant and have a firm musculature to support the body, keep our center of gravity stable, and protect the spinal cord.
To do this, the spine must be flexible and allow movement. Hence, it can be made up of 33 separate vertebrae and numerous muscles, which can be classified into:
They are larger and are responsible for maintaining posture and performing voluntary movements of the back. They are the lots, trapezius, rear deltoids, rhomboids, iliocostalis, and sternocleidomastoids.
They are smaller and help us to stand up straight. They can contract more easily under intense efforts or when under tension. Some of them are the interspinous, the scalene, the rectus and oblique muscles of the head, and the splenius.
In maximum cases, back pain is due to a malfunction of the muscles and the influence of risk factors such as stress, sedentary lifestyle, age, or posture.
The most pleasing way to treat back pain is to exercise regularly, maintain fitness, avoid bed rest, follow good posture, and adopt a positive mental attitude towards pain.
Likewise, stretching promotes circulation, decreases muscle tension, and improves mobility, achieving greater agility when moving. In addition, these exercises increase the flexibility of the muscle, improve strength, and help prevent injuries since a flexible power will always be more resistant.
Back Exercise Chart
Experts recommend the regular exercise of a series of practical and straightforward practices to treat and relieve low back pain.
1. Spine Stabilization
Lie on the floor, take a deep breath and arch your lower back off the ground. Exhale and flatten your back against the ground, trying to make it all flat. Repeat the movement several times.
2. The Bridge
Place your arms by your sides, exhale and boost your pelvis a slight off the ground. Then rise your back so that it is in the air. Once up, take a deep breath and lower your back vertebra by vertebra until your backrests are on the ground.
3. Lumbar Flexibility
Place your hands then knees on the ground in a quadruped position. Inhale, extend your head up, round your back down, and lift your buttocks. Then inhale while lowering your head as if you wanted to look at your navel. Repeat the exercise.
4. Thigh Stretch
Standing, bend one leg till the heel traces the buttocks, and try to stretch the leg down while supporting it by your hand. Count to 20 and repeat through the opposite leg, trying to keep your body straight.
5. Hip Stretch
On the ground, bend both legs and cross one over the other. He holds the lower leg with his hands and tries to bring it up to his chest. Hold for a count of 20 and change sides.
6. Spine Stretch
Sit on the floor with your legs broader than your hips, and lean your whole body (head and neck as well) forward. Breathe mildly and tuck your chin toward your chest. Repeat this exercise several times.
7. Lower Back Rotation
Be seated on a chair through your feet flat on the bottom and rotate your upper body so your shoulders rotate to the side. Hold the situation for 20 seconds or six breaths, then return to the starting position. Repeat on the other side.
8. Squat Stretch
Separate your legs, lower your body, and bend your knees to parallel your thighs to the floor. Place your hands on your knees. Exhale and troll your shoulders to the left. Inhale and exhale three times before rising and stretching to the other side.
9. Forward Bend
Sit on the ground with your legs stretched out in front of you. Hook a strap or towel about the bottom of your feet. As you inhale, begin to lean onward, trying to increase your back. Hold for 30 seconds near three minutes, trying to go farther on each exhale.
10. Rotation Of the Trunk
on your back, bend your knees and hips to 90 degrees. Rest your hands on the floor, exhale slowly as you lower your knees to the right side. Try not to raise your shoulders, and keep your knees together and as high as possible. Hold here for 30 seconds before changing to the left side.
11. Seated Spinal Twist
Please sit down, bend your right knee and bring it over your left thigh. Place your leftward elbow on your right knee and your right hand on the ground behind you. Note, not just the twisting of the spine, but how it lengthens. Take a deep breath for 15-30 seconds and switch sides.
This repetitive stretching can help us keep our muscles flexible and prevent possible back injuries. However, before performing them, you should seek advice from a health professional who will assess your needs and the most appropriate movements for you.
Lower back pain can have causes that aren’t due to underlying disease. Examples contain overuse such as working out or lifting too much, prolonged sitting and laying down, sleeping in an uncomfortable position, wearing a poorly fitting backpack.