Are you suffering from discomfort from back pain? Does your back do nothing but give you problems at all times of the day? If you answered yes, it may be time to see a doctor, but in the mean time, you can try some of these back stretching exercises to see if you just need to stretch it out!
Make sure when you are using these stretching exercises that you do it nice and slowly in fluid motions. Do not jerk or twist to hard or you could end up doing more damage than good. Just take your time and remember to hold the positions at the finish as this is when the stretching and loosening of the muscles will take place. Start by trying to hold the poses for 3 to 5 seconds and working your way up to 10 seconds as you get more comfortable and your back begins to loosen up.
Stand with your feet flat on the floor, legs spread shoulder width apart.
Next take your arms and hold them straight out.
Rotate your body to the left until you can feel the stretch in your back.
Hold this position for 3 to 5 seconds. Next, rotate back to starting position and stop. Then, just rotate to the right in the same manner. Repeat this process 5 to 10 times on each side.
As you begin to loosen up, hold the position a little longer. Again, make sure it is fluid and not in a jerking fashion.
Another very simple exercise to stretch that lower back is to stand straight up with your legs spread shoulder distance.
Now take the palms of your hands and reach around your back and rest them in the lower back.
Slowly arch your back while using your hands as support. Don’t push with your hands, they are there for support. There will be a little bit of natural push and this is fine.
Stretch until you feel the pull in your lower back.
Hold this position for 3 to 5 seconds. Next, rotate back to starting position and stop. Then, just repeat this process 5 to 10 times.
Another more advanced stretch is to sit on the floor with your legs straight out in front of you. Now, choose one leg and slowly bend it as you bring it in to you. Stop when your foot on the bent leg is even with the knee cap of the leg that is still straight out.
Now lift the bent legs foot and raise it over the straight leg and put it foot flat down on the opposite side of the straight legs knee cap.
Once you have done this, now take your elbow from the bent legs side and place the back of the elbow on the far side of the bent legs knee cap.
Keeping the bent leg very stationary, use the elbow against the knee cap to help turn yourself and stretch your lower back.
Hold this position for 3 to 5 seconds. Next, rotate back to starting position and stop. Switch legs. Then, just rotate to the other side in the same manner. Repeat this process 5 to 10 times on each side.
While there are many different stretches you can do to work on your lower back, this is two very easy ones and one more advanced.
Most importantly, work slowly and don’t try to do more than is comfortable or over exert yourself.
Back pain ails many more people than you think. You aren’t alone and there are some things you CAN do about it!
If your ready to quit living in discomfort and start making a change today…..
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