Health And Nutrition

7 Lower Back Stretches to Reduce Pain and Build Strength.

Lower Back Stretches to Reduce Pain and Build Strength

There are two main types of back stretching exercises. The first focuses on strengthening the back muscles while the other works on improving flexibility. The first stretch works on strengthening the back while the second improves flexibility. Both stretches should be performed before and after you’ve been sitting or standing for a while. These particular stretches to help your back muscles regain strength and get better flexibility.

1. The fish pose

It is performed by laying on your back with your knees bent and your upper arms hanging by your sides. If you like, you can rest the palms of your hands on your thighs. In this pose, your lower back also takes a large part of the focus as the emphasis is placed on relaxing the muscles and releasing tight hamstrings. Relaxing tight hamstrings is one of the best things you can do to reduce the stress on your back. As you relax in this pose, your whole body should feel relaxed, just like that.

2. Cobra stretch


Another one of the more interesting yoga poses. This pose can help to ease the pain in your back and shoulders, especially if you have been experiencing pain for some time. This stretching exercise will help to strengthen your back as you increase the blood flow, and stimulate the lymphatic system in the process. You can do the cobra yoga positions in either a chair or on the floor, and you need to be careful not to overstretch your muscles.
You can start by lying on your back with your legs straight. With your hands resting behind your head, lift your knees straight up towards your chest. In this pose, you will tighten and then relax all of your abdominal muscles, as well as those in your lower back.


3. Sukhasana

It is the next yoga pose you can try. It is known as the Sun Salutation in some schools of yoga. It can also be called “Mountain Pose” or simply “Prador Swimming Poses.” The key to performing the Sukhasana correctly is to lie flat on your back and cross your legs. As your upper body moves up, your lower body will follow suit.

4. Adho Mukta Svanasana

One of the simplest lower back stretchings poses you can learn is called the Adho Mukta Svanasana. It is also known as the side stretch. Inhaling, slowly bend at the waist and your knees until they are about parallel with the floor. With your upper body still and relaxed, inhale deeply and slowly, until you are in a straight line with the floor. Your chest must be slightly elevated to allow sufficient blood flow.


5. Asana of Breathing

Next, you will want to focus on drawing your stomach in. Inhale with your whole body, expanding your chest and abdomen to fill the space. You can close your eyes if you are not using them to keep track of the positions of your legs. This yoga posture is called the Asana of Breathing. Once this pose is mastered, you will find it easier to do other yoga poses.

6. Cat stretch
It is another good lower backstretch. Get down on your hands and knees and place your hands just below your tailbone. Slowly and gently lean backward until your lower back comes up and out of the stretched position. Keep your back in this position for a few seconds and slowly return to the starting position. This one is often recommended to people who sit for long hours in front of a computer or who are always on their feet.

7. Cow face pose
Cow pose is a versatile preset that can be used both as a restorative pose during periods of physical stress or to enhance the power of a pose designed to build strength and flexibility. Cow pose is also known as Gomukhasana or Cow face pose in modern hatha yoga, and is often used as a sitting exercise, sometimes also used for meditation. The pose has its roots in Sanskrit where it refers to the cow’s hump. The term “Cow pose” is more commonly used in North America where cowboys would use the pose to warm up their muscles and faces before a big hunt or to help them get a better night’s rest.