15 Simple And Easy To Perform Stretches To Relax Your Spine And Prevent Back Pain

Right now the whole world is sitting at home working. We have no access to gyms and are afraid to go out for walks. Sitting for long periods of time can have a very negative effect on our spinal cord. The muscles can tense up and we can experience unbearable pain. There are many over the counter lotions and ointments that can help with that pain. But, precaution is better than cure. Here are 15 simple yet effective exercises that you can perform at your homes to prevent back pain.

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1Child stretch

This simple exercise is great to relax your spinal column and can be performed on any flat surface. You begin by getting on your knees. Bring your head towards the ground and extend your arms. Make sure your head and hands are touching the ground. Hold this position for 20 to 30 seconds to give your spine enough time to relax.

Child stretch

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2Shoulder squeeze

This is a good exercise for people who suffer from shoulder and back pains. It is simple to perform and when done regularly it can prevent the pain from reoccurring. To perform this exercise begin by sitting on a flat surface or standing still. Make sure your arms are on your side. Keep your shoulders relaxed. Begin by squeezing your shoulders and hold the position for 10 seconds, relax, and repeat.

Shoulder squeeze

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3Leg rotation

This exercise works your lower back and can easily relieve stress on your spine. To begin first lie down flat on the ground with your arms extended and legs straight. Keep your upper body firmly on the floor and fold both knees and turn them to one side as shown in the image. Hold this position for 5-10 seconds then return to the starting position. Repeat the motion but turn your knees to the other side.

Leg Rotation

Image Source: imgur.com

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4Arm bending stretch

One part of our backs that do not get stretched is our lats. To stretch them sit on a flat surface and raise your arms over your head. Bend them over your head and with your palm gripping your elbow. Bend your body to one side slowly while you feel your muscles stretch. Stop when you feel any discomfort.

Arm bending stretch

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5Side bend stretch

To perform this exercise you must be a bit flexible and it will take you some time to master. Begin by sitting with your legs as wide as you possible can get them. Bring your one arm over your head and bend your body till you can reach your opposite foot as shown in the picture. Hold for 5-10 seconds before returning to the starting position.

Side bend stretch

Image Source: brightside.me

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