Back pain is a common problem for millions of people around the world, and some believe they can’t do nothing about it as it’s a part of aging. However, you shouldn’t discourage yourself – there are plenty of ways to reduce your back pain such as the simple stretches you can see below:
Take a chair and put it in front of you, then grab it from behind and bend forwards slowly until your head comes between your back and arms. Keep the position for up to a minute to relieve the extra tension in your neck and back.
Hip flexor lunge
Lower yourself in a lunge position with your right leg forward and stay in that position for half a minute before repeating the process with the other leg. This exercise will work on your hips which can sometimes be the main reason for your back pain.
Lie down on the right side of your body on the floor and bend your knees. Now, grab the left ankle with your left hand and pull it up, then hold for 30 seconds before repeating the quad stretch on the other side. When improperly stretched, the quads will transfer tension to your back which will result in back pain.
Lie down on your back on the floor and stretch your legs, then grab the calf and bend your right knee and pull it up to your chest. Hold the position for half a minute, then repeat the stretch on the other side.
This stretch is ideal for people suffering from lower back pain. Lie down on your back on the floor and bend your legs at the knees, then cross them and drop them to the left side while you turn your upper body to the other side. Hold the position for 10 seconds, then repeat it again.
Go down on your back on the floor and bend the right knee a bit, while pushing your right foot into the floor. Put your hands above your knee, then lift your left leg higher and keep the position for half a minute. Repeat the exercise with your other leg.
Go down on your back on the floor and keep your right foot on the ground while bending your right knee. Now, lift it up to the chest and put your ankle across the knee, while leaving your left knee to fall on the side. Keep the position for half a minute before repeating it on the other side.