Back pain does not let you move according to your wish. It might be the result of a bad posture or a wrongly done exercise. Once you get the back pain, you might take weeks to recover. Stretching is considered one of the best exercise for back pain. Adopting stretching as an important part of your routine will help you in recovering from the nasty pain as well as keep it away.
Stretching frequently will help balancing as well as improving the blood circulation in your muscles and body. Don’t also forget to drink a lot of water and use muscle percussion therapy, one of the effective ways to get rid of the muscle pain after a workout. You can use a percussion massager gun, like Exogun, to boost your muscle function and recovery.
What Do You Need To Do The Best Exercise For Back Pain?
The first and the foremost thing are comfortable clothes. You must be free enough to do the movement. The next is a mat or a clean floor. You will need some space to do the movement.
#1. Knee To Chest Stretch
Start by lying on your back on the floor. Bend your right leg at the knee and try to bring it closer to your chest without bending your upper body. Stretch it as high as you can by taking the help of your hands. When it comes near to your upper body, hug it tightly by enfolding your arm around it. Do the same with the other leg. Finally, bring both of your legs near your upper body together and hug it tightly. Repeat the stretch 2-3 times.
#2. Lower Back Rotational Stretch
To do this best exercise for back pain, lie on your back. Your hands must be straight by your side and legs must be bent. Keep your upper body straight and bend your legs to your sides. At first to the right and then to the left. Try to stretch your lower body part as much as possible while doing the exercise. Do the exercise 2-3 times.
#3. Bridge Exercise
Lie on your back and bend your legs at your knee. Move your butt and your waist upwards while keeping your head and shoulder down on the floor. Keep your legs intact. Hold the position for as much time as you can. Get back into the initial position in which you had started. Do at least five repetitions daily of this best exercise for back pain and then gradually increase the number.
#4. Cat Stretch
Get on your hands and knees. Keep your back straight. Slowly arch your back and pull your abdomen towards the ceiling. Then try to push it towards the floor. Try to make an inverted arch. Then return to the initial position in which you had started. Try to do the exercise for at least five times each day.
#5. Seated Lower Back Rotational Stretch
You can do this best exercise for back pain either in a sitting position or a standing position. To do the exercise into a sitting position you will have to take the help of a chair. Sit on a chair. Keep your lower body intact. Move your upper body to the right. Try to stretch it as much as possible. Then come back into the normal position. Now move your body to the left side. Again try to stretch it as much as possible. Come back into the normal position. You will feel your muscles getting stretched. Do the exercise minimum five times a day. To do the exercise while standing, stand and twist your upper body to the left and then to the right.
#6. Shoulder Blade Squeeze
To do this best exercise for back pain, you can either sit or stand. Pull your shoulder blades in and try to bring them together. Try to maintain a good posture while pulling in your shoulder blades together. Then return back into the normal position. Repeat the exercise at least five times each day.