What are the best stretches for back pain? Here’s a quick remedy you can do at home!

As a businessperson, you are forced to work at a desk. Did you know that sitting at a desk for long hours can cause back pain? Stretching at home is an effective way to solve this occupational hazard. In this issue, personal trainer Mr. Oshima introduces “Stretches for Back Pain”!

What are the causes of back pain?

Back pain” is now a national disease. There are various causes of back pain, but only about 15% of them can be clearly identified. The reason why the cause is not clearly known is that it is a complex combination of various factors, including physical effects, psychological and social stress, insomnia, and neurological disorders. This shows that back pain has the potential to cause anyone and is a familiar symptom. Incidentally, if one rests for good after experiencing back pain, it is easy for it to become chronic, so it is a standard practice to exercise the body to the extent that it is not unreasonable.

Improving and preventing back pain! Explanation of how to do stretches that can be done easily

First-aid measures such as massage are possible, but if you want long-term improvement, stretching is the best choice. This is because it restores the natural movement of the muscles and loosens the stiffness in the lower back caused by lifestyle habits. Here are four types of stretches that can be expected to improve lower back pain. When performing these exercises, avoid hard floors and other surfaces to avoid injury, and move within a comfortable range of motion.

Stretches for lower back pain (1)

Lie on your back, bend one knee at 90 degrees, and twist at the waist. Place the hand on the twisted side above the head, hold the knee with the other hand, and take about six deep breaths. Continue to do this for three sets on each side. The goal of this movement is to increase the range of motion of the thoracic spine while stretching the hip muscles. Eventually, you want to be able to perform the movement with the knee on the twisted side and the shoulder on the side where the hand is raised on the floor.

Stretches for lower back pain (2)

From a lying position on your back, bend both knees and hold them firmly with both hands and pull them to your chest. In this position, relax all but your hands and take about six deep breaths. Continue for three sets. It is also called “baby’s pose” in yoga, and is said to be effective in relaxing the hip joints, thereby relieving stiffness in the lower back and spine. It is also said to be suitable for correcting intestinal and pelvic distortions. Depending on one’s body shape, one would eventually like to increase flexibility to the point where the thighs touch the chest.

Stretches for lower back pain (3)

From a prone position, raise your elbows, bend your knees, relax your body, and take six deep breaths. Aim for three sets here, too. The goal of this movement is not to bend over at the waist, but to stretch the front of the thighs and the abdominal muscles, so you do not want to get into a position where you are too bent over. Also, if you feel pain while bending your knees, you can do it with your elbows up instead of bending your knees.

Stretching for lower back pain (4)

Lastly, I would like to introduce a stretch using a towel. From a lying position on your back, hook a towel around one of your legs and lift it upward with the knee extended. After lifting up to a comfortable range, take six deep breaths and slowly lower the leg. Continue this movement for three sets on each side. If it is too hard, you can bend the leg that is on the floor, but ultimately you want to increase your flexibility until the knee of the leg you are lowering is extended and the sole of the leg you are lifting with the towel is facing the ceiling. Also, if the towel is small, the knees will inevitably bend, so it is better to have a larger towel.

When is it effective to stretch?

The best time to stretch is after taking a bath, when the muscles are warm and relaxed. Blood flow is increased, muscles are stretched more easily, and the range of motion is expanded, so stretching is said to be more effective. In addition, stretching helps the parasympathetic nervous system, which regulates the autonomic nervous system, to become dominant, promoting smooth sleep onset and making it easier to get rid of fatigue. If you suffer from back pain or want to prevent it, why not try this after bathing?