Where to startBack pain is extremely common. Stretching this muscle everyday could help ease pain and improve your posture. When you really think about it, this is a muscle group we all use on a daily basis as it holds our body upright, so it is important that we take care of it. Putting an effort into stretching your back could not only ease pain but also improve your way of life. The key areas to focus on are the calves, hamstrings, and hip flexors. As well as this, stretching the back and shoulders is hugely beneficial. You should aim to stretch these areas every day, or at least 3 - 4 times per week.
Benefits of stretching the backStretching the back daily can have many benefits, such as:
- Reducing tension in muscles supporting the spine
- Improving range of motion and overall mobility
- Reducing risk of disability caused by back pain
- Improving posture
- Improving flexibility.
How to stretch the backHere are some simple stretches you could try:
- Knee to Chest - Lie on your back with the knees bent and both heels on the floor, then place both hands behind one knee and pull it toward the chest. Repeat on the other leg.
- Child’s pose - Start by getting on all fours, with your knees and hands on the floor. Sit your hips back whilst stretching both arms out in front of you, without taking your hands off the floor.
- Camel back stretch - Begin on all fours, with your knees and hands on the floor. Arch your back towards the ceiling and hold. Then arch your back towards the floor and hold.
Foam roller for back painUsing a foam roller to help stretch the back could help to get deeper into the muscle to break down knots and tension. With the Pulseroll vibrating foam roller, you can get into position and just hold while applying pressure, there’s no need to roll as the vibrations do all the work. You can try most stretches with a vibrating foam roller under the back comfortably.
- Upper back - Lie on your back with the vibrating foam roller under your shoulder blades. Bend your knees and place both hands behind the head. Lean back, lift your hips off the floor, and hold in position.
- Thoracic extensions - Lie on your back with the vibrating foam roller under your mid section. Cross your arms over your chest and extend your back so your head touches the floor.