Best stretching exercises to relieve back pain

-Back pain is a rather widespread problem today. It can affect everyone regardless their age. Pain stops us from living fully. Moreover, we can’t do simple things that we used to do every day.

-That’s why it is vital to get rid of the problem as soon as possible. Luckily, there are methods that can be helpful in this case.

-However, it is also important to understand this problem better. In this way you’ll be able to prevent it.

-There are certain factors that make you risks of getting back pain higher. Obesity and excess weight, pregnancy, depression, stress, sedentary lifestyle, and many other things can lead you to this issue. There are also several types of back pain.

-Chronic lasts longer than half a year and in the majority of cases is caused by some injury. Acute pain lasts for 3-6 months and, as a rule, is caused by tissue damage. The last type is nerve pain, which is rather hard to treat.

-There are some methods that can help you reduce your problem. Of course, it is important to lose weight is you have such a problem. Proper diet and workouts will be helpful in this case. However, it is vital to choose the most effective and safe exercises.

-Today, we have decided to help you a little. Below you will find a list of best stretching exercises to relieve back pain. All of them are simple and won’t take much of your time. So, try our exercises and the results will impress you!

#1. Cat Pose

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1. Start on your hands and knees with your knees under the hips and your hands under the shoulders.

2. Exhale and round your spine toward the ceiling.

3. Inhale as you come back to a neutral position and repeat 10 to 20 times.

#2. Bridge Pose

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1. Lie on your back, bend both knees and place your feet flat on the floor.

2. Slide the arms alongside the body and clasp the hands below your pelvis.

3. Press the feet, shoulders and arms into the floor, inhale and lift the hips and the chest up.

4. Stay in bridge pose for 30 seconds to 1 minute.

#3. JATHARA PARIVARTANASANA

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Jathara parivartanasana A improves digestion and blood flow, helps with migraine and headaches, and stimulates the vagus nerves.

When used in a spiritual practice, this twist applies pressure to the solar plexus area and massages the abdominal organs, stimulating the manipura (navel) chakra — the chakra that governs self-esteem, willpower, ego and self-discipline. This asana also activates the muladhara (root) chakra, which governs one’s sense of groundedness and stability.

Additionally, jathara parivatanasana A increases all five elements in the body and reduces both the vata and pitta doshas.

Jathara parivartanasana A can be practiced with a blanket folded under the knees for extra support, or with a hand pressing the knees down for a deeper stretch

#4. Forward Bend Pose

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1. Stand up tall and bend forward by rotating your hip joints.

2. Keep your knees straight and place your palms on the floor, or hold the back of your ankles.

3. Stay in standing forward bend pose for 30 seconds to 1 minute.

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