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3 Stretches to Beat Back Pain

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3 Stretches to Beat Back Pain

Nearly 80 percent of Americans are fighting back pain at some point in their lives, and if you spend most of the day sitting, you are at risk. One thing that may help: stretching. “It stretches and strengthens the muscles, reducing pressure on the spine [] discs and joints to relieve and prevent pain,” says Kristian Berg, DN, anatomy expert and author of Prescriptive stretching. In fact, research has shown that patients with back pain, stretching as part of their fare better than those based solely on anti-inflammatory medication treatment. Berg suggests making these three sections once a day to prevent or alleviate discomfort. Hold each for 10 seconds, then stretch tense muscles for 5 seconds before releasing another 10 seconds of stretching. (This technique helps tighten the muscles give a deeper stretch.)

Hip Opener

Hip-Opener_mediumStretch your hip flexors, ranging from the lower back to the front of the thigh bone. Sit on the edge of a table, bench or bed. Lie on your back and grab your knees; all your lower back should be in contact with the surface. Take the left knee with both hands and extend your right leg to hang freely. Hold for 10 seconds, then stretch tight muscles. Repeat, then switch legs. Do two sets on each side.

 

Side Stretch

side-stretch_mediumObjectives of a lower back muscle that extends from the top of the hip bone to the lower rib. Lie on the floor on your right side, supporting yourself with your forearm. Bend your left leg and move toward your stomach as far as you can without moving your lower leg. Plant your left foot on the ground. Slowly raise your upper body so that your right arm is straight. Stop when you feel a slight stretch on the right side of his waist. Do two sets on each side.

L-Stand

L-Stand_mediumStretching a muscle below the hip joint and buttocks. Stand in front of a table or surface that is almost as high as the upper thigh. Raise your right knee and lift your ankle so the entire outer leg is resting on the table. Your leg should form an L shape and be in line with the hip. Arch your lower back and upper body leans forward. Do two sets with each leg.

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