About 54% of people complain of having some type of back pain. 26% of these people accepted that the reason for back pain could be a lack of exercise or physical work.
1. Hamstring stretch
Steps:
- Lie on your back with one leg bent.
- Hold behind your right knee and lift your right leg to a stretch position. Your knee may bend slightly when you pull your leg back.
- Stretch as far as is comfortable for you, but keep your tailbone on the floor and straighten your knees to feel the tension in your muscles.
- With ideal posture, you should feel the stretch in the back of your thighs and calves if you pull your toes back.
- Hold for 10 seconds and repeat twice with both legs.
- If you have tight hamstrings, you are likely to be more prone to injury in daily life. Tight hamstrings can affect the movement of the pelvis, which increases stress on the lower back. Hamstring stretches will give you strong, flexible, and agile thighs that also support the rest of your muscle groups.
2. Double leg knee to chest
Steps:
- Lie down on your back.
- Bend both legs and hold one hand with the other behind the knees.
- Now bring it closer to your chest with both hands. The more you stretch, the more tension you may feel in your lower back and thighs.
- Hold the position for 20 seconds and repeat twice.
- This specific exercise increases the range of motion of the muscles in the lower back. Muscles with poor range of motion are prone to spinal cord arthritis and spinal cord stenosis. Exercise also ensures that the blood supply is healthy and helps nutrients in that particular area.
Alternative:
Steps:
- Lie down on your back.
- Bend one leg and then bend the other just below the knee of the first leg as shown.
- Keep your hands together behind your knees.
- Now bring it close to your chest with both hands.
- This exercise will only affect one side of your body depending on which leg, so hold the position for 20 seconds and repeat twice on both legs.
3. Knee stretch to the chest
Steps:
- Lie down on your back.
- Bend your right leg and support it with your hands.
- Now bring it closer to your chest to feel the stretch in your hips and thighs.
- Hold the position for 20 seconds and repeat twice with both legs.
- It has the same effects on the body as the knee-to-chest double stretch. This one, however, uses partial body weight to relax the thigh muscles while correcting the spine and related muscles.
Alternative:
Observation:
The steps for the alternate version are the same, but if you can’t keep the other leg straight, it can be used as an alternative.
