For most people, back pain is simply part of life. Whether it happens at the end of a long day of work, after exercising, or after playing with your kids, you may have accepted back pain as part of the aging process.
Whether you experience stiffness, aches, or spasms, the following stretches will help keep your back fit and strong.
First of all, you need to warm-up before doing any of these exercises:
1. The hamstring floor stretch.
Hold for 30 seconds twice for each leg.
2. Knee to chest stretch.
This helps strengthen and relax your glutes. Hold for 20 seconds for each leg twice.
3. Spinal stretch.
This was a favorite of mine when I suffered sciatica. Hold for 20 seconds and repeat on the other knee. Do this as many times as you like but don’t overdo it.
4. The piriformis stretch.
Hold for 30 seconds and repeat with the other leg.
5. The hip flexors stretch.
Hold for 30 seconds and then switch and repeat.
6. The quadriceps lying down stretch.
Hold for 30 seconds on each side. Do this one twice on each side.
7. The total back stretch.
Hold this for 30 seconds and then try this:
Hold for 10 seconds on both sides.
After doing these exercises you should experience noticeable low back pain relief. Sticking to a regular back stretching routine will help you keep your back stronger and less likely to become injured.
Source : healthinformative