Proper stretching helps reduce back pain effectively
Back pain is a very common condition in office workers, sitting for long periods of time or maintaining incorrect posture. When muscles are not fully activated and stretched, the spine is easily tense and stiff, causing discomfort in daily activities. According to fitness expert Yash Agarwal, founder of Yash Fitness (India): Gently stretching every day helps improve blood circulation, reduce pressure on the lower back and maintain spinal flexibility.
9 muscle relaxation exercises to help relax the spine
Bridge pose: Lie on your back with your knees bent, legs hip-width apart. Press your feet into the floor to lift your hips, hold for 8 - 10 seconds, then lower them. This exercise strengthens your glutes and lower back.
Sit bend forward: Sit with your legs straight, slightly leaning from your hips and with your hands toward your feet. Hold for 15-20 seconds, helping to stretch the hamstrings and reduce lower back strain.
Pull your knees into your chest: Lie on your back, pull each knee into your chest and hold for 15 seconds. Mr. Agarwal said that this move "relieves pressure on the lumbar region very effectively".
Cat - cow: Hold your arms and knees to the ground, alternating to bend your back and hamstrings at breathing. Increase spinal flexibility and reduce stiffness.
Stretch your hamstrings while sitting: Sit with one leg stretched, bend the other leg inside. Bend forward, hold for 15-20 seconds and switch sides to reduce the strain behind your thighs.
Basal slopes: Lie on your back with your knees bent, tighten your abs to squeeze your back into the floor for 5 seconds. This is a safe exercise for beginners and very good for core muscles, emphasized expert Agarwal.
Lower back rotation: Lie on your back with your knees to the sides, holding for 15 seconds. This exercise helps the spine relax and reduce waist fatigue.
Shorten your shoulders: Sit or stand up straight, pull the shoulders together, hold for 5 seconds. Good effects for people who are prone to shoulder curls.
Relax: Sit on your heels, bend forward, extend your arms out and breathe deeply for 20 seconds. This is a movement that helps the spine rest and recover.
Doing these stretches 10 - 15 minutes a day helps relieve back pain, improve posture and strengthen the spine. Experts recommend that beginners should do it slowly, listen to their bodies and not try too hard.
