Back pain can suddenly come and could last for less than six weeks for acute type and three months for chronic back pain. Causes of back pain include:
• Muscle strain.
Caused by lifting of heavy objects.
• Ruptured disks
When pressed on the nerves, ruptured or bulging of disk situated between bones cause pain.
Spinal stenosis causes back pain.
• Skeletal Irregularities
It caused by abnormal spine curves.
It is caused by compression fractures of the vertebrae of your spine. Fortunately, there are stretches to help reduce and relieve back pains.
1. Knee to Chest
This stretch mainly focuses on aligning the pelvis, lower back and rear muscles. Lie on the floor with your toes pointed up in sky. Bend your leg slowly towards your chest. Wrap your arms around your thigh then pull it into your chest. Stay in that position for 20 seconds then repeat 3 times for each leg.
2. Lying Knee Twist
This stretch is to strengthen abdominal muscles and paraspinal muscles. Lie down and keep your legs straight out. Cross your right knee to the left side of your body. Hold that position for 20 seconds. Repeat three-time for each leg.
3. Yoga Cat/Cow
Kneel down and place your shoulders below the hips. Arch your spine through inhaling and exhaling. Hold that position for 5-10 seconds. Do it for 10 times.
4. Piriformis Seated Stretch
This stretch is to lengthen the piriformis muscle which is basically the main culprit for leg pain and sciatica. Sit straight and cross your left leg into your right leg, making sure that your thigh and right leg are tucked together. Place your right arm to the left leg then slowly stretch. Stay in the position for 20 seconds and repeat three times for each side.
5. Cobra Stretch
This stretch is to stretch the lower back and abdominal muscles. Lie on your stomach and extend your legs with your palms situated on each side. Once comfortable, hold the position for 10 seconds, then repeat 5 times.