Whether because of overwork, from being in front of the computer for many hours or from looking at the cell phone all the time, we can suffer pain in the neck or in the lower back. If the contracture is recurrent and you are unable to move freely, we recommend doing back stretches.
Back stretches: for pain and contractures
Most of the adult population suffers from back pain due to the lifestyle they lead.
If you can’t stand to stand or sit, bend your body forward to avoid contractures, we advise you to do a routine of stretching for your back every day:
1. Stretch for the tendons
- Lie on your back and straighten your legs.
- Raise your right leg as far as you can and grasp the thigh with your hands. Hold for 30 seconds.
- Do the same with your left leg.
- This exercise is for stretching your lower back.
2. Knees to chest
- Also lying on your back, bend your legs and bring your knees as close to your chest as possible. Hold with your hands and exert some pressure.
- Hold for about 30 seconds, rotate your hips from side to side (like a rocking chair) and straighten your legs.
- You can do the same exercise with one leg at a time, first on the right and then on the left, for at least 30 seconds on each side.
- The leg that doesn’t bend is bent, with the foot flat on the floor so as not to lose balance (but that’s okay if you want to move a little).
3. Back stretches: from the cat
It is called that because it mimics the posture of cats when they stretch or get up from one of their famous naps.
- Rest your palms and knees on the floor. The arms must be well straight.
- Curve the spine up and down (in the latter case, follow by bringing your head back).
- Make very slow movements, repeating 10 times.
4. Elongation of the spine
- Lying face up on the mat or bed, extend your right arm to shoulder height (it should be perpendicular to your torso).
- Pass your right leg over your left so that your right knee touches the floor.
- You can lightly press your leg with your left hand.
- Hold the pose for 20 seconds and switch sides.
5. Back stretches: side
This exercise is similar to the previous one.
- Lying on your back, bring your legs together. Bend your knees and rotate to your right side.
- The torso should be flat on the floor, as well as the head and arms.
- Hold for 30 seconds and do the same for the other side.
6. Mohammedan stretch
It is one of the best known and, for example, is performed when you finish a sit-up routine.
It can also be used to stretch the lower back well.
- Rest your knees on a mat.
- Extend your arms and bring your hands forward so they touch the floor. The face should be as close to the ground as possible.
- Hold for a few seconds and return to starting position.
7. Hip stretch
It is essential to stretch your back from the base. For this, you can support from the knees to the insteps on the floor, leaving the torso very straight.
- Bring your right knee forward and support the sole of your right foot.
- Put your hands on your front knee and move your body into them.
- Hold for 20 seconds and repeat with the other leg.
8. Pelvis Elevation
It is also very effective for lower back pain.
- Lying on your back, place the soles of your feet on the floor and place your arms by your torso.
- Lift your pelvis slowly, without the shoulder blades coming out of the mat. The idea is to form a triangle with the body.
- Hold this position for 10 seconds, drop down and repeat 5 times.
9. Full stretch
This exercise can be very effective if you can’t stand the pain in your back any longer or stop after your gym routine.
- Stand in front of a wall (or it could be a table), and rest both hands at hip height.
- Slowly lower while bringing your feet back.
- The goal is for your back to be as parallel to the floor as possible, and your head to be “hanging” between your shoulders.
- To help, you can push your glutes back.
10. Cross-legged stretch
This exercise is very effective for back pain.
- Sit with your legs straight and your torso straight.
- Bend your right leg and pass it over the left.
- Support the heel of your foot on the back of your thigh and apply pressure with your left arm. The right hand rests on the floor.
- Hold the pose for about 30 seconds and switch sides.
11. Arm stretch
Since overwork contractures in the back are located in the neck, we can stretch the arms, shoulder blades, and shoulders well to relax the area.
- For example, sitting on the edge of the bed, stretch your right arm over your head and rotate your torso to the left side.
- Touch the bed with your right hand for a moment. Repeat to the other side.
- While standing, you can also stretch both arms, as if you wanted to touch the ceiling, or rotate them to form an imaginary circle in front of your chest, etc.