This series of 10 stretching exercises for back pain helps relieve pain and increase range of motion, providing pain relief and muscle relaxation.
They can be done in the morning, when waking up, at work or if necessary. To improve the effect of stretching what you can do is take a hot bath first as it helps to relax the muscles, thus increasing the effectiveness of the exercises..
- Muscle stretching exercises should be performed before and after physical activity and also as a treatment.
- When indicated by the physiotherapist.
- As they improve muscle flexibility.
- Prevent and treat muscle and joint pain.
During stretching, it is normal to feel the stretching of the muscles, but it is important not to press too hard not to damage the spine.Hold each position for 20-30 seconds, repeat movement 3 times, or hold each position for 1 minute, followed.
If you experience tingling pain or sensation, see a physical therapist for the most appropriate treatment.
With your legs together, bend your body forward as shown in the image, keeping your knees straight.
Sit on the floor and bend one leg until the foot is close to the intimate parts and the other leg is well stretched.Fold the body forward, trying to rest your hand on your foot, as shown in the image, keeping your knee straight.If the foot cannot be reached, reach half the leg or ankle and then do so with the other leg.
It is similar to the first exercise, but can be done more intensely.You should try to put your hands on the ground without bending your knees.
Tilt your head to one side and hold one hand holding your head, forcing stretching, the other hand may be resting on your shoulder or hanging over your body.
Keep your shoulders straight and look up, tilting your head back.You can place a hand on your neck to feel comfortable or not.
With both hands superimposed on the back of your head, you should tilt your head forward, feel your back stretch.
Kneel on the floor, then place your buttocks on your heels and bring your torso closer to the floor, keeping your hands outstretched to the front, as shown in the image.
Sit with your legs bent, in butterfly position and straight back, try to zoom in on the palms of your hands, as shown in the image.
Sit on the ground, hold a hand close to your buttocks and tilt your torso back.To help maintain this position, you can bend one leg and use it as a armrest, as shown in the image.Then repeat the other way.
With your legs apart, extend your arms horizontally and tilt your body forward, press one hand on the floor in the center and rotate the body to one side, keeping the other hand outstretched, then repeat for the other side.