Back pain is often caused by overuse - or too little - of the back, abdominal, hip, thigh, and neck muscles. People who work at desks are particularly prone to suffering from muscle tension that causes pain. To alleviate this, you should define a stretching routine that over time will help reduce discomfort.
Steps
Method 1 of 9: Femoral Biceps Stretches
Step 1. Lie on the floor with your knees bent
The feet must be shoulder-width apart and well placed on the ground; take a few deep breaths to relieve tension and relax. Keep your head and shoulders on the ground as you reach both arms forward to grab the right knee.
- For this exercise you can put a yoga mat on the floor.
- You have to lift your right knee so that your hands can reach it.
- Relax your muscles before continuing.
Step 2. Lift your right leg
Use your arms to pull your right knee to your chest or as close to your body as possible. Hold the position for about 30 seconds or for 10 deep breaths, then bring your leg back to the ground.
Step 3. Switch to the left knee
Now grab the other leg and relax the quadriceps muscle. Gently pull your knee towards your chest and hold it in place for about thirty seconds as you did previously; then bring it back to the floor.
Step 4. Raise both legs
Once you have performed the exercise for each single leg, repeat it with both at the same time; carefully pull them towards your chest, hold the position for thirty seconds or as long as you can resist, and then return to the starting position.
Step 5. Repeat three times
The exercise should be repeated about three times, but if you don't succeed, two repetitions are also fine.
This exercise allows you to stretch the hamstrings, which are located along the back of the thighs and buttocks, connecting to the lower back; these muscles stiffen when you sit too long or exercise too little, causing low back pain
Step 6. Try alternative movements
If you don't like bringing your knees up to your chest, you can do other different exercises; eventually, try all three to see which one offers you the best benefits.
- One technique for doing this exercise is to keep both legs straight while lying on your back. Lift your right hand towards you, supporting the back with your hands; when it is perpendicular to the body, stop. Make sure you keep your knee straight to be able to stretch your hamstrings.
- Another method is to use a tarp. Perform the stretch keeping the leg straight, but when you lift it, put the towel under the sole of the foot; bring the leg perpendicular to the ground and pull the towel slightly to bend the hammer foot a little, thus stretching the biceps; hold the position for thirty seconds.
- Do the same exercise for the other leg as well and then repeat.
Method 2 of 9: Try the Cross-Leg Stretch
Step 1. Cross your right leg over your left thigh
Lie on your back on the floor with your knees bent and feet hip-width apart, flat on the ground. Lift your right leg and place your foot on the other knee; rest your right ankle on your left thigh and relax for a moment.
Step 2. Lift your left leg
Bring your hands together to grab your quadriceps; put your right leg between your two thighs and then lift your left leg by gently pulling it towards your chest.
- By holding the back of your leg you not only support it, but you can also stretch the muscle more.
- If you can't grab it easily, you can help yourself with a strap or towel; just wrap it around your leg and pull the ends.
Step 3. Hold the pose for thirty seconds
After a few seconds of stretching and relaxing, try to exert more traction; when finished, return the leg to the floor.
Step 4. Repeat the exercise three times for each leg
You should feel the stretch in the right leg and then the left; the affected muscle is the piriformis, which is found in the buttocks and which often contributes to lower back pain.
You can perform a more advanced version of this exercise while standing. Find a table or counter that is hip height. Rotate your right leg and put it on the surface, leaning firmly on it; keep your back straight and lean forward taking ten deep breaths. Repeat with the other leg
Method 3 of 9: Back Twists
Step 1. Lie on your back
You can keep your arms behind your head or at your sides; knees should be bent with feet flat on the floor and hip-width apart.
Step 2. Rotate your knees to one side
Make sure that the outer leg almost touches the floor but without feeling discomfort; the back must remain almost flat on the ground.
Step 3. Move in the other direction
You don't have to hold the position, just sway from side to side. Repeat this stretch ten or fifteen times on each side.
Step 4. Try alternative movements
You can perform this exercise even if you are sitting at a desk.
- Find a chair with armrests; keep your feet on the floor and gently rotate your torso to one side so that both hands grab the same armrest.
- Using your hands, pull your body to increase the range of rotation.
- Do the exercise slowly, avoiding sudden movements or rocking. find the maximum tension you can handle without feeling discomfort and hold it for thirty seconds.
- Repeat on the other side; you can do the exercise three more times.
Method 4 of 9: Abdomen Stretches
Step 1. Get in the prone position
If you are lying on your back, turn onto your abdomen; your legs should be straight behind you.
Step 2. Put your arms at shoulder height
The palms should be wide open on the floor just above or below the shoulders and the elbows raised towards the ceiling.
Step 3. Push yourself up
Lift only the trunk away from the floor; this is a similar exercise to push-ups, but you only need to bend your chest up and not lift your lower body.
Step 4. Hold the position for thirty seconds
Hold on for this period and then go back to the floor. Repeat three to five times or even more often if you prefer; you can do the exercise several times throughout the day.
Method 5 of 9: Perform the Cow-Cat Movement
Step 1. Get on all fours
This exercise leads to better results when performed on a yoga mat, so as not to keep the knees directly on the floor. Bring your hands shoulder-width apart, while your legs should be aligned with your hips.
- If you experience pain in your knees, you can place them on a pillow, especially if you are not using a mat.
- Find a comfortable neutral position; you may need to arch or flex your back slightly.
Step 2. Arch your back upward
Take a deep breath and as you exhale bring your navel as high as you can towards the ceiling. Think about arching your back as if you were a frightened cat as you tilt your head down and lift your pelvis.
- Stay in this position for a few seconds.
- Breathe deeply as you return to the starting position.
Step 3. Curve your back down
Exhale and this time bring the navel to the floor. The pelvis drops to the ground as the head rises; you need to create a concave arch, like a cow's back, holding the position for several seconds.
Step 4. Return to the neutral position
Breathe in as deeply as you can. Repeating the up and down bends ten times each helps relieve tension in the spine.
- Another exercise you can perform from this position is "tail wagging".
- From the neutral position, bring your pelvis to one side, stay like that for fifteen seconds and then move to the opposite side.
- Repeat ten times on each side.
Method 6 of 9: Stretch the Hip Flexors
Step 1. Lie down on a bench or bed
Choose one that is tall enough to allow your legs to hang freely from the edges; the thighs must be supported by the table and the knees bent.
Step 2. Lift your right leg
Grab it with both hands below the knee or, alternatively, behind the thigh.
Step 3. Pull the knee towards the chest
If you can't touch it it's not a problem; hold the position for thirty seconds.
Step 4. Repeat twice for each side
You should feel a stretch on the pelvis, on the part of the thigh that hangs down; this is the hip flexor muscle, which contributes to a sagging posture and causes pain when sitting for too long.
Method 7 of 9: Do the Seated Piriformis Stretch
Step 1. Sit in a chair
Keep your back straight without sagging; feet should be shoulder-width apart on the floor, place your hands on top of your thighs and inhale.
Step 2. Cross your right leg over your left
You can leave the right ankle simply resting on the left knee; alternatively, you can cross your legs even more until you almost bring the back of your right knee over the top of your left.
Step 3. Rotate your torso to the right
Stop as your left elbow rests comfortably on your right thigh. You can also lift your right knee slightly towards the corresponding shoulder; hold the position for ten seconds while breathing deeply.
Step 4. Release the twist very gently and cross the left leg over the right
Rotate to the left and hold the position for ten seconds; repeat the exercise two or three times on each side.
- This stretch is a great technique for relieving back tension when you are in the office; if you notice that it helps reduce pain, you can do it up to five times a day.
- It is also useful for managing sciatic or lower back pain.
Method 8 of 9: Stretch the Quadriceps (Thighs)
Step 1. Stand next to a chair or table
Hold on to the support with your right hand and bend your left leg so that the foot touches the buttocks.
Step 2. Bring the right hand to the lower left leg and pull the foot towards the buttocks
This movement should trigger a gentle stretch in the left thigh.
Step 3. Hold the pose for thirty seconds
Do not pull the leg in pulses, but do a slow and steady stretch; keep your back straight and look straight ahead. Repeat with the right leg; you can do this exercise two or three times on each side.
Step 4. Try alternative methods
You can do a similar exercise when you are lying down. Stand on your right side, bend your left knee so that the foot reaches the buttocks; you can help yourself with your left hand and grab the instep to help you pull towards the buttocks. Hold the position for thirty seconds and repeat two or three more times; then, lie down on your left side, making sure not to sway, but to maintain constant traction.
Method 9 of 9: Prepare for Stretching
Step 1. Put on comfortable or elastic clothing
You can schedule stretching time in the morning or evening, so you can keep your pajamas on or use some sportswear. Loose clothing helps you perform exercises more easily and move as needed.
Step 2. Do some warm-up before exercising
Stretching is commonly considered the time to warm up, but in this case it is recommended to prepare the muscles a little before proceeding.
- By warming up we mean exactly what the term implies: warming up the muscles to make them more flexible.
- Any light activity is useful for this, such as walking.
Step 3. Stretch when you need it
You should do this at least two or three times a week; however, if you have back pain, several daily sessions are recommended to soothe the pain.
