What are the best stretching exercises for back pain?
July 4, 2023 | 20,00 EUR | answered by Fanni Helbig
Dear Doctor,
My name is Clara Nitsche and I have been suffering from severe back pain for some time now. The pain mainly occurs in the lower back area and significantly affects my daily life. I work in an office and therefore spend a lot of time sitting in front of the computer, which is likely contributing to my discomfort.
I have already tried various pain medications, but they only provide temporary relief. Therefore, I am looking for long-term solutions to alleviate my back pain and possibly even eliminate it in the long run.
I would like to know from you which stretching exercises you would recommend to reduce my back pain. I have heard that targeted stretching exercises can strengthen muscles and relieve tension. Which exercises are particularly effective and how often should I perform them to achieve a noticeable improvement?
I am also interested in whether there are any other measures I can take to treat my back pain. For example, are there specific movements or postural improvements that I can incorporate into my daily routine to reduce my discomfort?
I am looking forward to your professional assessment and thank you in advance for your help.
Sincerely,
Clara Nitsche
Dear Clara Nitsche,
Thank you for your inquiry regarding your back pain. I am sorry to hear that you are suffering from severe discomfort in the lower back area that is impacting your daily life. It is quite possible that the long hours spent in front of the computer at the office may be contributing to your back problems.
To help alleviate and improve your back pain in the long term, I recommend starting with targeted stretching exercises for the lower back area. These exercises can help strengthen the muscles, release tension, and improve the flexibility of the spine. Some effective stretching exercises you can perform include the knee-to-chest stretch, hip flexor stretch, and side bend.
For the knee-to-chest stretch, lie on your back, bring one knee to your chest, and hold the position for about 30 seconds. Then repeat with the other leg. The hip flexor stretch can be done standing by taking a large step forward, bending the back knee, and pushing the hip forward. Hold the stretch for 30 seconds and then switch sides. For the side bend, stand upright and lean to the side to stretch the lateral muscles.
It is recommended to perform these stretching exercises regularly, ideally daily or at least several times a week. Make sure to perform the exercises slowly and in a controlled manner, avoiding jerky movements.
In addition to stretching exercises, you can also take other measures to treat your back pain. These may include regular exercise, ergonomic workplace design, maintaining good posture, avoiding prolonged sitting, and wearing comfortable shoes. It may also be helpful to incorporate relaxation techniques such as yoga or meditation into your daily routine to reduce stress and relax the muscles.
I hope these tips help you reduce and improve your back pain in the long run. Please also consult a specialist in orthopedics for an accurate diagnosis and further treatment recommendations.
Best regards,
Fanni Helbig
