Lower back pain is definitely one of the most common problems nowadays. You may experience soreness, stiffness, a painful sting or a shocking feeling. It is estimated that 60-80% of Americans are suffering from some type of a back pain.
In order to support your back and improve your health, it is of utmost importance to increase your flexibility and strength of the muscles.
Stretching is one of the most beneficial ways!
Stretching and Its Benefits
Stretching helps back support in different ways. If you aim to have a healthy back it needs to be durable and malleable. Probably you have experienced back pain when trying to lift a heavy object.
In order to prevent this, your back needs to be strong enough so you will be able to reach some positions and get out of them. We all know that stretching can make you more flexible.
Flexibility is of utmost importance for you since it helps you to access more different movements. Furthermore, it helps strength building and stabilizes the core, which in turn improves posture and prevents injuries.
The stretches that we are about to present will effectively prevent sciatica and back pain:
1. CAMEL POSE
Targeted Muscles: External Obliques and Rectus Abdominus
Put your hands behind you on the bottom of your feet while kneeling down. Push your hips up and forwards. Make sure not to put pressure on the lower back.
This stretch targets the abdominal muscles. It increases the stability of your core, thus improving your posture. Camel pose is one of the most effective ways to prevent lower back pain.
2. WIDE FORWARD FOLD
Targeted muscles: Adductors
You should sit on the ground and bend your knees. Make sure your spine is upright. Straighten your legs gradually and round your back while at the same time using your both hands to reach your feet.
If you are not able to reach your feet, you can lean forwards as much as possible. This stretch is very useful for opening the hips. It increases your mobility and prevents spraining or straining the back.
3. FROG POSE
Targeted Muscles: Adductors
Go on the floor with your hands and knees. You should widen your knees gradually until you feel some tension in the groin area. Using your hips, you should push against the floor in order to open them more.
4. WIDE SIDE LUNGE POSE (NEXT PAGE)
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