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Back Stretches: It Takes a Hero to Combat Back Pain
You know it: the back bears the brunt of it all, being the centre of our being. It’s no surprise that one wrong movement can inflict annoying pain upon it. Thanks to our Liebscher & Bracht pain therapy with its three highly effective methods (osteopressure, foam rolling, and stretching), back pain can be a thing of the past. You’ll regain your back’s mobility in no time at all if you regularly perform the following stretching exercises. Our stretching tool, the Back Hero, will be your workout companion.
Watch the video below to find out more about the Back Hero and how it helps you stretch. Armed with that knowledge, you can try the stretching exercises at the bottom of the page. Let’s get started!
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Stretching ExerciseS
Exercise 1: Chest
This exercise is particularly effective for treating hunchback (kyphosis).
Sit down on a mat and prepare the Back Hero for the exercise. Pick the smallest base unit and the round attachment for the top.
Stack them and place them underneath your thoracic spine (slightly above your lower back). Your upper half moves slowly but steadily towards the floor. Put your index fingers on the floor behind you and support your head with your hands. Move your chin closer to the larynx.
If you placed the Back Hero properly, you’ll feel a significant stretch in your back. Keep breathing while you intensify the stretching. Do this exercise for two minutes and repeat it as often as you can for a better effect.
Loose the stretch and get up slowly.
Exercise 2: Hip
This exercises is good against lordosis.
For this exercise, you’ll need all the base units and the round attachment of the Back Hero.
Lie down. Place the Back Hero between your legs, then lift up your buttocks and the legs. Move the stack underneath your sacrum (slightly above your buttocks). Your shoulders and the head should touch the floor.
Slowly stretch out your legs. The arms follow. Do you feel the stretch already? Good. Stay like this for two minutes. If you notice that the stretch loses in intensity, spread your legs a bit. Keep breathing. Let your legs hang and turn your feet to the outside.
Once you’re done, plant your feet on the ground and slowly roll off the Back Hero.
Exercise 3: Lumbar Spine
This exercise can combat low back pain (lumbago).
Lie down on the mat. Plant your feet on the ground and clutch your head with your hands. Move your chin towards your larynx (like you did in the previous exercise). Shift your lumbar spine closer to the ground. You’ll notice that your body might slightly slide up on the mat. Now stretch out your legs. Push your chin and your lumbar spine down. Keep increasing the intensity. Do this exercise for two minutes.
Exercise 4: Ending Sequence
Now it’s time to finish up the stretching routine.
- Stand up straight, then bend over. Let your arms and head hang down.
- Straighten yourself again, then fall back. Put your hands on your lower back and look up while you bend backwards.
- Resume your starting position. Then lean your upper body to the left with the right arm over your head and the left arm stretched out to the ground.
- Repeat this step for your other side as well.
- Afterwards, stretch out your arms so your body forms a T. Twist your torso and head to the left, then to the right.
That’s it! We hope you enjoyed these back stretches. Remember to exercise regularly to keep your back healthy and pain-free!
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
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