Back pain affects millions of people worldwide, and it can be caused by a variety of factors, including poor posture, a sedentary lifestyle, and injuries. While physiotherapy can help alleviate back pain, there are also simple stretches that you can do at home to relieve discomfort. Here are five easy stretches that you can try:
1. Cat-Cow Stretch: Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your back, tucking your chin towards your chest and bringing your tailbone towards your knees.
2. Child’s Pose: Start on your hands and knees, then sit back on your heels and stretch your arms forward. Relax your forehead on the ground and breathe deeply.
3. Cobra Stretch: Lie on your stomach with your hands under your shoulders. Press into your hands and lift your chest off the ground while keeping your shoulders relaxed.
4. Knee-to-Chest Stretch: Lie on your back with your knees bent and your feet flat on the ground. Bring one knee towards your chest, holding it with both hands, and gently pull it towards you. Repeat with the other leg.
5. Hamstring Stretch: Lie on your back with your knees bent and your feet flat on the ground. Straighten one leg and lift it towards the ceiling, holding it behind your thigh or calf. Keep your other leg bent with your foot on the ground.
These stretches can help alleviate back pain and improve your overall flexibility and mobility. However, if you have chronic or severe back pain, it’s important to consult a physiotherapist before starting any new exercise program.