7. Knee-to-chest Stretch
The first stretching exercise you can do to get rid of back pain is the knee-to-chest stretch. This can relieve your back pain tensions and elongate the muscles in your lower back. One must follow these steps to do this stretching. First, lie down with your back. Uplift the right leg and slowly bend the knee to the chest.
Try pulling the knees towards your chest. Hold onto this position for as long as possible, and keep breathing normally. Repeat the same with another leg. Finally, return to your starting position.
8. Modified Seated Side Straddle
This particular exercise is performed to stretch the hamstring, abductors as well as extensor muscles in the middle and lower back. By following these steps, you can do this at your home. At first, sit upright with your legs forming a ‘V’ shape. Bring your left leg to touch the right knee and let the left knee fall out.
Keep your back straight, bend from your hips and reach the toes of the right floor. Round your back, and bring your hands to the right ankle or shin while lowering your head towards the right knee. Stay in this position for 30 seconds, then relax and repeat 5-6 times.
9. Kneeling Back Stretch
This exercise also stretches your back muscles while easing the pain and tension. You can easily do this stretching by following these simple steps. Get to the position in such a way that you are on your hands and knees. Your shoulders must align with your hands and the hips width apart. Pull your belly button to the spine while tilting the lower back towards the floor so that you are making a circle.
Stay in this posture for a while. Gently rock backwards, and lower your hips to bring them closer to the heels while your arms are stretched out. Again, hold this position. Slowly get back to the starting pose and repeat 10-15 times.
10. Piriformis Stretch
One of the best exercises for back pain at home is stretching the piriformis muscles. In addition to reducing back pain, it also strengthens your hips and lowers your back. This is how you should do the stretch.
At first, lie down with your bent knees. Put your right ankle to touch the base of your left thigh. Keep your hands behind your left thigh, and pull them up to the chest. After that, stay in this position for at least a minute. Repeat the same on your other side.
11. Sphinx Stretch
This gentle backbend stretching ensures strengthening of your hips, spinal cord, and chest. Here are the steps to follow for sphinx stretch. Start with lying down on your stomach. Your elbows must be aligned with your shoulders. Your hands must be extended with palms facing the ground. Keep your feet slightly apart.
Lift your upper body and engage the lower back, hips and thighs. Maintain the strength of your back and the abdominal region while focusing on heavy breathing. Your pelvis must stay on the floor. Keep your face straight but your eyes closed. Stay in this position for a minute and repeat these steps.
12. Balasana or Child’s Pose
This posture strengthens your glutes, spinal extensors as well as thigh muscles. Balasana is also one of the best exercises for back pain. It is proven beneficial in loosening tight back muscles and promoting flexibility. These are the steps for doing the child’s pose. While sitting on your knees, extend your hands.
Fold forward, keeping your hands out in front and your belly on the thighs. Move your arms alongside your body. Concentrate on your breathing while relaxing muscle tightness. Hold this position for a minute, then come back to the starting position and relax for 30 seconds before repeating.
13. Ardha Matsyendrasana or Seated Spinal Twist
This classic twist pose stretches your hips, glutes, back, shoulders and neck. The pressure generated from this yoga asana also stimulates certain internal organs. To perform this posture at home, follow these steps. Sit on the floor and keep your legs extended.
Now, bend your left knee and place your foot outside the right thigh. Keep your right arm outside of your left thigh, and support yourself with the left hand behind you. Gently try to twist your body to the left side. Try to stay in this position for a minute. Slowly get back to the starting position and repeat the same for the opposite side.
14. Marjaryasana or Cat-Cow Pose
One of the most effective exercises for back pain is marjaryasana. This posture wakes your spine while stretching from the neck, shoulders to chest. You can follow these steps to do this movement at home. Get on your knees and hands for a tabletop formation.
Push the ground as you tilt your head back while inhaling. Then, exhale, tuck your chin into the chest, and make an arch with your spine. Keep doing this pose with every breath for 1-2 minutes.