The worrying statistics by the National Center for Health Statistics show that back pain is the leading cause of disability in Americans that are below 45 years of age. It has been identified that about 30 million Americans that are between 20-65 years of age do experience recurrent back pains.
The truth of the matter is that the back pain sucks—there is no other way to say it. Those who have at some point in their lives experienced back pain or had a back injury can attest the much it sucks. It is incredible how back pain is very common; about 31 million Americans experience it at any given time.
It is so agonizing and can be excruciatingly leading to handicap or even disability. It needs due diligence so as to care for the common back pain effectively. Stiffness aches and spasms are the most common types of back pains. Each of these types contributes to an affliction that is sometimes hard to predict or manage.
The lifestyle that has mostly led to prolific back pain is the sedentary nature of day to day lives. Nowadays, we are working while sitting in a cubicle than any other time in the history of man. When we spend more time in the office or work from home translates to more sitting and less body exercise. Consequently, less exercise will result in a complacent body, leading to leas activity of the muscle.
The good news is that there are some nonsurgical ways out to prevent and heal the back pains: Chiropractic medicine provides treatment for those suffering from back pain. Another option is to visit an osteopath who decreases back pain by mobilizing lumbar joints through adjustments. Stretching has been proven to be one of the excellent methods for preventing and healing back pain. It is not time-consuming.
Here are 7 stretches that you can do in 7 minutes to help you reduce the back pain. Try them and thank me later.
1. The ‘complete’ back stretch
Provided that you have something that you can take hold of such as a desk, countertop, couch, or even a table—you can have a quick stretch. Clutch on the surface and walk backward, maneuvering the back up to a 90-degree angle. Ensure that you push the butt until you have pressure in the lower back. For 20 seconds, hold this position. Repeat.
2. The spine stretch
Lay on the surface with both legs and arms flat. Ensure that your legs are together. Around your abdomen, rest your left hand while your right arm is kept straight and flat against the surface. While keeping your legs together, towards the waist, bend them. Rotate the legs slowly towards left as far as you can while the rest of your body is in position. Stay that way for about 20second. Do it again.
3. The Hamstring Stretch
On your back, lay flat and behind your thigh, place the hands. Lift the leg slowly with your hands as you slide them down towards the foot until it is fully stretched. For about 20 seconds, hold this position and with the other leg, repeat. This type of stretch is specifically effective for the cases of lower back pain.
4. Knee to Chest Stretch
Lay flat on the ground, keeping your eyes upwards. Flex each leg at the knee one at a time and place your hands on the shin. Towards the chest, pull your knee until you feel tight. Stay in this position for about 20 seconds and do it again with the opposite leg. Repeat it for two or three times.
5. Piriformis stretch
This type of stretch may sound complicated, but it is relatively easy. Lay on your back and over the right cross over the left one while resting your left ankle on your right knee. Grab your left knee with both hands and slowly and gently pull it in the direction of the opposite shoulder. Hold at that position for like 20 seconds and relax. You can then switch sides and do it two more times.
6. Hip Flexor Stretch
With this type of stretch, there are few different variations. The one that will be described here is possibly the easiest and the most effective. Position yourself into a half-kneeling pose. Let the back leg remain stretched. Drive the hips frontward until the back knee rests on the group. This type of exercise should stretch the iliopsoas—a crucial hip flex, when stretched, can eliminate the lower back pain.
7. Lying down quadriceps stretch
The quadriceps are attached to the lower back. Relaxing and loosening up of these muscles can help to relax tension, which is mostly the origin of lower back pain. With your hand supporting the head, lay on your side. Hold the lower shin and pull your leg back behind the body as much as you can. Stay in this position for about 25 seconds. Switch the sides and for more two times, repeat.
Conclusion
There you have it! These 7 types of stretches will help you eliminate back pain in the long run. Be consistent by doing them every day for 7 minutes.
