Are you bothered with a stiff back? Here are 4 stretching exercises that can help you fight sore and stiff back. Stretching can increase mobility and reduce muscle tension. These exercises are especially aimed at increasing mobility with the intention of providing better function, less myalgias and joint pain plus more energy in everyday life.
A sore and stiff back can ruin a lot both in everyday life and at work. Most of us wait a bit long before we tackle the problem and then it has often developed into a stage where it requires extra effort to do something about - therefore we always recommend that you take symptoms and back pain seriously and seek treatment, as well as begin with custom exercises to counteract the problem. We recommend that you also, in addition to these stretching exercises, try these shoulder exercises og these good measures if you are struggling with muscle and joint ailments.
VIDEO: 4 Clothes Exercises Against Stiff Back (watch video below)
YouTube: Feel free to subscribe to ours YouTube channel. Here you get good exercise programs and health tips. In this video you can see the four exercises we have shown in this article - with explanations.
1. Seat and Hamstring Stretching ("Gluteal Stretch")
Lie on your back with your back to the ground. Then pull your legs up towards you and then place one leg over the other - then rotate the hip outwards and pull the leg towards you until you feel that it stretches well in both the back of the thigh and the seat. This is a great exercise as it stretches several muscles that are often involved in back pain - including the glutes and piriformis. Hold the stretch for 30 seconds and repeat over 3-4 sets. Then do the exercise on the other side.
Stretch the lower back
Lie on your back with both legs straight. Then lift one leg towards you and gently pull it towards you - ideally you should avoid too much bending in the back when doing this stretch. The exercise should be felt in the back of the seat and the lumbar spine (lower back). Hold for 30 seconds over 3-4 sets.
3. Cat-camel exercise
The cat camel exercise is a nice and nice mobilization exercise that gives more movement to the entire spine. It stretches and gives more flexibility to the back, chest and neck. It is a fantastic exercise for those who need to loosen stiffness in the neck and back. Start standing on all fours, then lower your back slowly to the floor before slowly, but firmly pushing your back toward the ceiling. Repeat the exercise for 8-10 reps over 3-4 sets.
Seated back stretching (stretching of the lower back, piriformis and seat)
Sit on a workout mat or similar with good posture in the lower back (it should not be bent). Then place one leg over the other and twist the body to the opposite side - you should feel that it stretches well in the side of the seat and out towards the hip. Increased flexibility and movement in this muscle can reduce the pressure on the lower back and thus help reduce the stiffness of the lower back. Hold the exercise for 30 seconds and repeat on both sides over 3 sets.
These are fine exercises that should preferably be done daily for maximum effect - but we know that hectic weekdays do not always allow this, so we 'accept' even if you get it done every other day.
How often should I do the exercises?
It all depends on you. Find out what works for you in the beginning and build slowly but surely going forward. Remember that exercise can lead to tenderness in the beginning, as you actually gradually break down damaged areas (damaged tissue and scar tissue) and replace it with healthy, functional soft tissue. This can be a time consuming but very rewarding process. If you have a diagnosis, we ask you to ask your clinician if these exercises can be beneficial for you - possibly try yourself very carefully. We otherwise encourage you to be on the move and to go hiking in rough terrain if possible - feel free to see ours YouTube channel for more tips and exercises.
Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here (in Danish). If you have any questions, just give it a go Contact us.
What can I do even for back pain?
1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the body and aching muscles.
2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:
3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.
4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.
5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).
Recommended products for pain relief for back pain
Biofreeze (Cold / cryotherapy)
Try these exercises as well: - 6 Strength Exercises for Stronger Hips
Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page, then we'll fix one discount coupon for you.
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