5 Stretches to Release and Relieve Your Mid Back

5 Stretches to Release and Relieve Your Mid Back: Middle Back Stretch Exercises

The upper body is the main part of your body, but it does not mean that the lower half cannot have its own importance. A healthy lower back muscles are vital for keeping the spine straight and maintaining posture.

A good stretching routine will help you keep your spine strong and flexible. When you do not stretch properly, it may lead to injury or even worse, tightness in other parts of the body. If you want to get rid of any aches and pains in your lower back, then you need to stretch regularly.

It is very important that all the muscles in the lower back are stretched correctly so that they don’t become tense and stiff during a workout session. You can easily injure yourself if you do not stretch properly.

So here are some simple ways to stretch your lower back. They are all done with just one arm each, which means that you will only use one hand while doing them. Do these stretches at least three times a week, preferably four times a week.

Pelvic Tilt

This is the most basic form of lower back stretching. You will need to lie down on your stomach to do this one. Slowly raise your head and shoulders off the ground, then tuck your chin in towards your chest. Next, gently push your pelvis forward while pulling your abdomen inwards. Your thighs should be straight out from the body.

Hold this position for about thirty seconds, then slowly return to your starting position.

Passive Hang

Hold on to a sturdy chair, or something of that sort, with your hands. Use an overhand grip (palms facing you) and bend your knees so that your arms are straight. You should slowly lower yourself down so that you are in an upright hanging position. Hold this position for about thirty seconds, then gently bring yourself back up.

Hip Circles

Stand with your feet hip width apart. Slowly make large circling motions with both of your hips. Do not bend your knees while doing this exercise. Make sure that your feet stay the same distance apart from each other while you do the circles. Hold for about ten seconds at the bottom of each circle, then move on to the next one.

Frog Stretch

Get down onto your knees and slowly bring your legs out in front of you so that they are like a frogs. Your heels should be as close to your torso as possible. Slowly reach out with your hands and try to grab your feet. Hold this position for about thirty seconds, then slowly bring yourself back up.

Knee Hug

Begin this stretch by laying down on your back. Cross one leg over the other and grab behind your knee. Bring it up towards your chest, then hold this position for about thirty seconds. After that, switch legs and repeat the process with the other one.

Lower Back Stretches: The Best Way to Relieve Lower Back Pain

You can’t go for a run, do the gardening or even bend over to pick up something without having a bad pain shooting through your lower back. Knowing how to relieve lower back pain is an essential life skill that is often ignored. The good news is that lower back pain is one of the easiest pains to remedy with the right knowledge.

One of the reasons why your lower back hurts is because you spend a lot of time each day with your spine in a position that it is not used to being in. It is also quite possible that you are sleeping in positions that are causing your problems. We spend roughly a third of our lives asleep so it makes sense to make sure that we are doing it as best we can.

The first thing that you can do is use a wall to help you stretch out your spine. You need to stand up straight and slowly bend your upper body over until it touches the wall in front of you. Make sure that your hands are flat on the wall and your knees are slightly bent. Next, gently push your head and chest into the wall while at the same time pushing your hips away. Hold this position for about thirty seconds.

Another stretching exercise that you can do is one that focuses on your lower back specifically. Lay down on your back and place your hands behind your head. Next, slowly lift your hips off the floor while keeping your knees straight. Hold this position for about thirty seconds, then slowly bring yourself back down again.

It is also a good idea to sleep on your side as opposed to sleeping on your back or your stomach. If you absolutely must sleep on your back, a pillow placed underneath your lower abdomen will take some stress off of your lower back. The same concept applies if you are going to sleep on your stomach, only in that case you need to place a pillow between your legs instead.

It may seem like common sense, but one of the biggest reasons why your lower back hurts is because you physically put too much stress on it. If you spend all day long bending and lifting objects that are more than you can handle, then it is inevitable that you are going to have severe lower back pain. It doesn’t matter if you exercise every day, if you keep subjecting your lower back to unnatural positions or unnatural stress, then problems are going to arise.

It is an old saying, but the body was not meant to bend like a hook. If you want to continue to live a healthy life, then you need to respect the limitations of your own body.

Even if you manage to cure your lower back pain now, what is going to happen in ten years when you get older and can’t move like you used to?

At that point, lower back pain will be the least of your worries.

You don’t need to become some frail old person that is afraid to do anything. Just learn to exercise common sense and everything should turn out just fine.

Sources & references used in this article:

Healing yoga for neck and shoulder pain: Easy, effective practices for releasing tension and relieving pain by C Krucoff – 2010 – books.google.com

… by doctors of chiropractic–may be an effective treatment option for tension headaches and headaches that originate in the neck. A report released in 2001 by … by E Petrone – 2003 – Workman Publishing

Releasing Stress In The by M Back, L Back, Q LINKS, HNMB Low-Back – spine-sport.com

Your Miraculous Back: A Step-by-step Guide to Relieving Neck & Back Pain by FR deTurk – shivashaktiloka.com

Effectiveness of a home program of ischemic pressure followed by sustained stretch for treatment of myofascial trigger points by GM Silverman – 2006 – books.google.com

Solid to the Neck, Mid-Back and Shoulder: Simple Exercises to improve and prevent injuries by WP Hanten, SL Olson, NL Butts, AL Nowicki – Physical therapy, 2000 – academic.oup.com