You must be aware that you should stretch before you start your workout to avoid muscle injuries. It is also advisable to start your day with stretching to gently wake your body up improve your blood circulation. So, before your get out of the bed do some stretches. Stretching tones you muscles and improves your flexibility. It also eases muscle cramps and pains. Performing certain stretching can also help you get rid of your back pain. So, here is a list of some simple stretches to ease your lower back pain. Make sure you are holding each stretch for at least 10 seconds. The longer you hold the stretch the better.
1. Seated hip stretch
How to do it: Start by sitting down on a chair. Keep you back straight. Bend your left knee and place your left leg across right knee. Make sure your neck and back is relaxed. Now, inhale and bend forward from your hip. Let your hands drop in front of you and try to reach the floor. Hold this position for at least 10 seconds or five deep breaths. Do this three times on each side.
2. Supine Piriformis Stretch
How to do it: Start by lying down with your lower back touching the floor. Now, bend your knees and place your left leg across your right knee. Keep your left hand on your left knee and your right hand on your left ankle, which is resting on your right knee. Now, pull your left knee towards your opposite shoulder. Hold this for about 30 seconds. Do the same on the other side. (ALSO READ Benefits of Stretching: Top 6 Reasons You Should Start Stretching Your Muscles Daily).
3. Seated forward bend
How to do it: Begin by sitting down on a chair with your back straight. Inhale and raise your arms above your head and then exhale and bend forward from your waist. Try to reach your hands and touch the floor. Keep your shoulders relaxed. Hold this position for about 10 seconds and then return to the original position. Do this three times.
4. Lower trunk rotations
How to do it: Start by lying down on the floor on your back. Make sure your shoulders are on the floor. Now, bend your knees and place your feet on the floor. Then bend your knees to one side and hold the stretch for about 5 seconds. Do the same on the other side. (ALSO READ Common Yoga Mistakes: Here’s How To Protect Yourself From Injury in Your Yoga Class).
5. Double Knee to Chest
How to do it: Lie down on the floor on your back. Lift both your legs, bring your knees close to your chest and hold them. You can also hold behind your thighs. Hold this stretch for about 10 seconds and then return to the original position.
Always remember to wear comfortable cloths while you do stretches. Stretch slowly to avoid cramps and muscle strains.