(Infographic) BEST STRETCHES TO HELP BACK PAIN

Many people experience back pain at some point in their lives. This can hinder our range of motion and make walking or sitting particularly uncomfortable. Thankfully there are a few stretches out there than can relieve some of this pain, and help prevent it in the future.   

Benefits of stretching include:   

• reduce tension in the back and abdomen 
• improving range of motion and overall mobility 
• reduce the risk of injury caused by chronic back pain  
   

I have found some of these stretches to be more effective than others – my personal favourites include:

1. Knee to Chest  

This pose helps to align the pelvis and stretch all the way through from the lower back to the hamstrings. Hold pose for 20 seconds on each leg.   

2. Leg Twist  

This pose helps to stretch the muscles on either side of the spine. Extend arm out straight on opposite side of leg and look to your fingertips to extend fully into the stretch. Hold pose for 20 seconds on each leg.   

3. Cats Pose  

This pose stretches all the way from the upper to lower back. Move slowly between movements and hold for 10 seconds. Move shoulders from left to right to get in a full range of movement.    

4. Cobra Stretch 

 

This pose stretches the abdominal muscles and the lower back. Hold pose for 10 seconds, and repeat a few times.   

5. Childs Pose  

This pose is especially good for stretching the shoulders and hip flexors. It is also an excellent way to relax the body. Hold this pose for 20 seconds.   
 
For more info on back pain check out this infographic: 

source: ZocDoc