Many people suffer from spine discomfort or pain, which often presents itself as lower back pain. There are so many daily tasks that can cause it, so it’s normally not worrisome. It is uncomfortable, however, so finding something to relieve your spine is important.
While it’s still important to figure out what causes the spine tension, some stretches can help. These stretches can offer relief while also strengthening your muscles. Oftentimes, the affected muscles include the hip flexor and hamstring. Whether you have neck, shoulder, or back pain, these motions provide the comfort you need.
Doing these stretches will offer some relief immediately. The more often you do them, however, the more it will help. Plus, as it strengthens those muscles, you won’t experience spine discomfort or pain as often.
Before You Begin Stretching
Before you begin stretching to relieve your spine, there are some important things you should know. You have to be careful when stretching your back, especially the lower part. If you have an injury, it’s best to avoid stretching it until you discuss it with your doctor first.
Stretching can be done multiple times a day, but remember to take a day off sometimes. If the pain or soreness gets worse or doesn’t go away, stop stretching and see your doctor.
Don’t over-exert yourself, either. Pay attention to your limits, and don’t continue if something doesn’t feel good.
Practice breathing smoothly from the diaphragm because you will want to do that while you stretch, as well. Pay attention to your breathing during the entire process. If you aren’t able to breathe smoothly anymore, you are straining or overexerting yourself.
Ten Stretches That Relieve Your Spine
1. Deep Piriformis Stretch
The piriformis muscle is found in your buttocks, and it’s pretty deep inside. If you feel a tightness in your lower back or buttocks, this is likely the stretch that will help you.
To do this stretch, you should lie flat on your back with your knees bent and feet planted on the floor. Lift your right ankle and put it at the base of your left thigh. Once you feel comfortable, do the following steps:
-Clasp both hands behind your left thigh
-Pull your thigh to your chest as far as you can without overexerting
-Hold the position for as long as you feel comfortable, between one and three minutes
-Switch sides and begin again
2. Sphinx Pose
This stretch is a form of backbend that is gentle and easy to do. During it, you will be physically active while also relaxing and stretching your muscles. It’s a benefit no matter which way you look at it.
Not only does it relieve your spine, but it also strengthens it. It strengthens and stretches your butt and chest, too, allowing for ultimate relief.
To do the sphinx pose, lie on your stomach and put your elbows beneath your shoulders. Then, put your hands out in front of you with your palms flat on the floor. Finally, make sure your feet are a few inches apart.
Once you are in position, do the following steps:
-Tighten your buttocks, thighs, and lower back
-Lift your head and chest, bending your back and looking straight ahead
-Keep your muscles tight and your hips on the floor
-Stay in this position for at least one minute
3. Child’s Pose
As you do this stretch, you’ll work several muscles while also relieving your spine. If you have pain in your neck or shoulders, it helps with that, too. Begin with your knees and hands on the ground, and rest your butt on your heels and follow these steps:
-Bend at the hips
-Walk your hands forward as far as is comfortable
-Place your stomach against your thighs
-Keep your arms in front of you with your palms on the floor, or put them beside you with your palms away from the floor
-Stay in this position while deep breathing and relaxing your muscles for at least one minute
4. Trunk Rotation Stretch
This stretch will relieve your spine while also strengthening your abs, back, and pelvis. To do this stretch, begin with your back on the floor and your knees up as if you are sitting in a chair. Then, put your arms straight out to the sides with your palms on the floor.
While keeping your knees together, do the following:
-roll your knees to the right side and hold for 20 seconds
-return your knees to the center
-roll your knees to the right side and hold
-repeat this at least five times on both sides
5. Anterior Pelvic Tilt
This stretch relieves tightness in your lower back, glutes, and hamstrings. As it loosens these muscles, it will relieve your spine. You will begin this stretch on your back, with knees bent and feet on the floor.
Tighten your ab muscles while keeping your lower back slightly off the floor. You should have just enough space to put your hand beneath your lower back. Pushing up with your feet, lift your hips from the floor, and straighten your core with your pelvic up.
Focus on your breathing and breathe normally while rotating your hips back down before pushing back up again. Continue this for a minute, then relax your abs and lower back. Take some deep breaths, and repeat the steps.
6. Seated Forward Bend
This stretch focuses on your hamstrings, which are in the back of the thighs. While you may not think those muscles have anything to do with your spine, they do. They are a cause of spine discomfort and pain.
Start by sitting on the floor and putting your legs straight, flat on the floor. Bend at the hips with your stomach on your thighs and your back straight. Stretch forward until you feel the muscles engage in your legs and lower back.
Stay in this position and hold it for 30 seconds. Then, rest for 30 seconds before repeating the stretch several times. If you can hold it for longer than 30 seconds, feel free to do so, but don’t make yourself uncomfortable.
7. Knee to Chest Stretch
Not only will this relieve your spine, but it will also relieve your hips, thighs, and glutes. You will begin on your back with your knees bent and your feet to the floor. Then, do the following:
-keep your right knee as it is, but pull your left knee to your chest
-put your hands behind your thigh
-straighten your spine all the way down
-keep your hips on the floor
-breathe deeply for at least one minute
-return to the starting position
-repeat the steps, switching legs
8. Cat-cow Pose
This stretch works on your spine, shoulders, neck, and chest, allowing for all-over relaxation. It’s easy to do, too. You will start on your hands and knees and then do the following:
-While inhaling and allowing your back to curve slightly down, look up at the ceiling
-On the exhale, put your chin to your chest and push your spine up toward the ceiling
-Continue doing this, changing positions as you inhale and exhale for at least one minute
9. Flexion Rotation Exercise
This stretch is intended to help relieve your lower back and butt. As those muscles ease, it will help relieve your spine of discomfort or pain. To begin, lie on the right side of your body, keeping both legs straight, and then do the following steps:
-Bend your right leg and put that foot behind your left knee
-Hold your right knee with your left arm and put your right hand behind your neck
-Rotate your entire upper body until your right shoulder blade is touching the floor
-Do this on the same side 10 times for a couple of seconds each time
-Repeat all of the steps on the other side of your body
10. Seated Spinal Twists
This will offer quick and effective relief to your spine, as well as to your hips. It will allow you to move more freely and strengthen your abs, shoulders, and neck muscles.
To do this, sit on the floor with your legs extended straight in front of you. Then, follow these steps:
-Bend your left knee, placing your food against the outside of your right thigh
-Bend your right knee, putting that food close to your left thigh
-Place your left hand behind you and your right elbow on the left knee
-Finally, twist to the left, starting with the base of your spine
-Hold the position for one minute before repeating on the other side
Final Thoughts on Stretches That Relieve Your Spine When You Need It Most
Your spine takes quite a bit of pressure each day, and you use it for pretty much everything you do. The muscles surrounding it are bound to become tense and sore, and it will cause discomfort.
Doing these stretches will help relieve your spine, and doing them regularly will help prevent future discomfort. The best part is that these stretches don’t require any equipment, so that you can do them all right at home.