7. The Quadriceps Lying Down Stretch
- Lie on your side with one arm below your head, supporting your neck and your lower leg bent slightly and supporting your top leg.
- Place a towel around your top ankle and hold on to both ends with your top hand.
- Activate your abs and bring your top hip backward. Keep your thigh straight and parallel to the ground.
- Hold this stretch for 30 seconds on each side -- it’s a good idea to do this one twice per side.
- For best results, repeat this stretch twice daily: before and after exercise.
All of these stretches are beginner-level and quick to do, which could help significantly with back pain management (3). Make sure you take deep breaths as you perform these stretches for lower back pain relief.
How to Avoid Back Pain
If you regularly experience back pain, it’s high time you make some changes to your lifestyle. Here’s what to keep in mind (4):
(1) Do back strengthening and stretching exercises such as the ones above at least 2 or 3 times a week.
(2) Practice proper posture while sitting and standing.
(3) Avoid heavy lifting. If you do lift something heavy, bend your knees and keep your back straight to get the right muscles working and avoid injury.
(4) Stay active and eat a balanced diet. Don’t be afraid to lift some weights along with your cardio routine!
If you are overweight, lose weight to keep some strain off your back.
Despite what you may have started to believe, it is possible to live without back pain. By practicing these lifestyle changes and stretches for lower back pain, your back will feel strong and relaxed after just a few weeks. If you experience severe pain, however, it might be worth booking an appointment with your chiropractor to make sure your spine is in perfect alignment.