7 Stretching Poses for Long-Term Relief of Back Pain and Poor Posture

Whether you sit at a desk all day or have developed poor posture over time, you may want to consider doing these stretches for long-term back pain relief.

Back pain can occur as a result of many factors, whether it’s exercise, lifting heavy objects, or sitting for too long. 

This can be an inconvenience for those who want to maintain an active lifestyle or those who simply want to live pain-free.

Instead of treating the pain, most people just learn to live with it, which, according to search-2.blogspot.com, is not acceptable. 

However, if you could get long-lasting back pain relief in just under 7 minutes a day, would you?

Stretching for long-term back pain relief

7 great stretches that only take a total of 7 minutes. 

They will help your back in the long run, especially if you do them every day. 

Leaning forward

Forward bends create space and length in the spine, counteracting compression. 

Do not force this stretch and bend as far as you can until you feel a stretch. 

If you can’t touch the floor, it’s not so bad, in time it will. 

Try placing your hands anywhere they can reach in front of your feet.

1. Stand up straight and bend your knees slightly.

2. Keeping your back straight, begin to lean forward toward your legs, moving your belly toward your hips.

3. Once you can no longer keep your back straight, lower your head and grab your feet with your hands and let your head hang freely.

4. Hold the position for 1 minute, then relax.

Stretching of the hip flexors in a semi-kneeling position

Stretching the hip flexors will help prevent both hip and lower back pain. 

This stretch will help reduce strain on the lower back and restore normal range of motion.

1. From a kneeling position, step the right leg forward, making sure that the right knee is directly over the right ankle and that the right hip is bent to about 90 degrees.

2. Place your right hand on your right knee or right thigh.

3. By contracting your rear glutes, move your body slightly forward while keeping your torso upright.

4. Reach up to grab your leg with your free hand to increase the stretch. Hold for 30 seconds, then repeat on the other side.

Lying down quadriceps stretch

Too tight quadriceps can change the alignment of your pelvis. 

They can also lead to weak thigh muscles. These exercises affect pelvic alignment, which is important to restore if you want to have a pain-free lower back.

1. Lie on your left side and bend your left elbow to gently support your head with your left hand.

2. Bend your right leg and hold the top of your foot with your right hand. Pull your heel towards your buttocks. If it is difficult to balance, bend the lower knee.

3. Hold for 30 seconds and press the hip forward slightly to increase the stretch in the front of the thigh.

4. Release and repeat on the other side.

Hamstring raise

One of the most important stretches that someone with lower back pain should perform is the hamstring stretch. Tight hamstrings put a lot of stress on the lower back, which can lead to uncomfortable levels of pain.

1. Lie on your back with your legs bent and feet on the floor.

2. Lift one leg up and reach behind your hamstring to feel a stretch through the back of your leg (don’t worry if your leg isn’t straight, flexibility will improve eventually).

3. Hold for 30 seconds and then switch legs.

Full back stretch

This is a great stretch to maintain full back mobility and provide significant back pain relief.

1. In a standing position, find a table or counter at waist height.

2. Hold onto the table or counter and lean forward, feeling the stretch through your entire back.

3. Hold for 30 seconds and then release. Repeat for another 30 seconds.

Lying twist

This stretch helps create space in your lower back and stretches all the muscles that run along your spine. 

When you lower your knee to the floor, it creates traction for your entire spine and allows for significant release of the spinal muscles that work so hard to keep you upright all day.

1. Lie on the floor, keep your hand on the floor.

2. Cross one leg over the other and try to lower your knee to the floor (you may feel a slight adjustment in your lower back).

3. Hold for 30 seconds and then repeat on the other side.

Pigeon pose

A yoga pose that relieves back pain is presented to you today. 

Practicing it regularly will bring you many health benefits.

The pigeon pose is one of the most popular poses in yoga. 

It helps release tension in the hips as well as the back and improves mobility.

This pose, however, requires relatively high mobility in the hip joint – in most cases, its full range is not used and tension is created.

Step-by-step instructions for the exercise:

At the beginning of the exercise, you can do several breathing exercises.

Then, get on all fours, do the “cat” exercise several times and stay on all fours.

From this pose we pass to the “pigeon” pose.

Now move the left leg forward so that the knee is between the hands.

Bend the knee to the floor, keeping the pelvis in the middle.

Breathe evenly.

The chest points forward.

The pelvis is still in the middle.

On exhalation, the chest is lowered, the right leg is stretched back.

If you are a beginner, you can place a pillow under the thigh of the front leg, for example, so that the pressure on the knee is not so great.

Stabilize with elbows on the ground or, if comfortable, bend your upper body forward and lower onto the left leg to a fully relaxed position.

Stay in this position and hold for 5 to 10 deep breaths.

Switch to the other side and repeat.

What are the effects of this pose?

• relieves tension
• improves mobility
• improves the mobility of the hip joint
• relieves back pain
• improves posture
• helps the body to relax, relieves stress and tension
• has a positive effect on sleep disorders

As you can see there are many reasons to start doing this yoga pose every day.

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