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Ouch! My back!- 4 effective stretches for back pain relief

Updated: Feb 25, 2019


Stretching plays a major role in keeping your body healthy. Outside of exercise and flexibility, stretching also aids in improved posture and when done correctly, can reduce pain throughout the body.


Take it slow. Your body needs time to prepare itself for any form of strenuous activity. No need to injure yourself whilst attempting to make your body feel better. Hold each stretch for approximately 10-30 seconds to reep the full benefits of the movement. Perform these movements 2 to 3 times. Slow and steady, not fast and bouncy. If a movement feels uncomfortable, don't do it and move on to another.


1. Single Knee to Chest

Start by lying flat on your back. Alternating between your left and right legs, slowly raise one knee in the air, then using your arms, slowly pull your knee closer to your chest. Hold this for approximately 30 seconds. Repeat this 3 times.


2. Lying Leg Twist or Trunk rotation

Start by lying flat on your back. Alternating between your left and right legs, slowly raise your left knee in the air as you would the Knee to Chest stretch, then bring it across your body so that it is now on your left side. Hold this position for 10 seconds. Tighten your core and bring your knee back to the center of your body. Lower your left leg and repeat this step with the right leg. Repeat this 3 times.


3. Cat-Camel

Start on hands and knees (All fours). Squeeze your abdominal muscles and slowly round your back towards the ceiling. Hold for 5 seconds. Release your abdominal muscles and slowly arch your back bringing your stomach towards the ground. Hold this for 4 seconds. Repeat this 3 times.


4. Child's Pose

Start on hands and knees as you would the Cat-Camel stretch. With your arms in a neutral position, slowly sit your hips back so that your buttocks is sitting on your calves. Your arms should now be out stretched with your hands still on the ground. Repeat this 4 times with a 10 second hold.


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