The best stretching exercises to relieve back pain

Often the cause of chronic back pain cannot be diagnosed. But the good news is: even if the cause of the pain is unknown, stretching can help you to feel better immediately. In this article, you will discover the three stretches and exercises that can effectively relieve your back pain within minutes.

Regular stretching to relieve back pain

Properly performing appropriate stretches and exercise therapy for back pain can improve functional abilities and reduce persistent nagging pain. Studies show that performing exercises and keeping muscles flexible keeps back pain at bay. Those who are prone to back pain and spasms should stretch daily. The results are confirmed by a study carried out by Daniel Steffens and colleagues.

Heat therapy and stretching - therapy combination for pain relief

Back patients want flexible forms of therapy that they can carry out easily and without infrastructure at home. Or even better: they want to combine different forms of therapy to achieve maximum pain relief in the shortest possible time. If you combine stretching and heat therapy, you can relieve back pain even more effectively. We recommend: Stretch away the pain - for example in combination with a warming ointment or the two therapy modes of Calopad.

Exercises and stretches that can relieve back pain

The positive effect of exercises to relieve back pain is a fact known to all. Therefore, after some research, we have compiled the best stretching exercises that should give you instant relief. Perform this exercise three times a day for the best results.

1. knee to chest posture

1. The best stretch in the early stages of back pain is the knee to chest pose.

2.  Starting position: Lie straight on your back and place your feet flat on the floor.

3.  Hold one leg with both hands at the knee and gently pull it towards your chest.

4.  The other leg should remain straight and firmly on the floor.

5.  The other leg should remain straight and firmly on the floor.

6.  Hold the leg in this position for about 30 seconds.

7.  Repeat steps 2 to 4 a few times. Do the same with the other leg.

2. stretching the trunk rotation

Torso rotation as a stretching exercise is important because it improves the flexibility and mobility of the spine, which helps to relieve tension and reduce the strain on the back muscles. This makes the muscles more resistant to injury and back pain. This increases the mobility of the spine and makes the muscles resistant to injuries and back pain.

1. Starting position: Lie flat on the floor.

2. Keep your upper back straight and grounded, grasp your lower leg and turn it towards the floor (opposite side) until you feel a stretch.

3. Hold this position for 20 seconds and repeat 5-10 times.

4. Do the same with the other leg.

3. position of the child

From the cervical vertebrae to the thoracic, lumbar and sacral vertebrae: this stretch has a beneficial effect on the entire spine and can effectively relieve tension.

1.  Lie on your knees with your weight on your hips. Pull your hips back and stretch your arms forwards until you feel a stretch.

2.  Hold the stretch for 10 seconds and then repeat at least 5 times.

Benefits of exercise and stretching

Exercises and stretches help in many ways:

•  Muscles are strengthened. More pressure can be withstood.

•  Increase muscle mobility.

•  Reduce stiffness and spasms.

•  Improve blood flow to the muscles.

•  The result is the release of pain-relieving endorphins.

Physiotherapy anywhere and anytime - thanks to the Calopad app

Ideally, you should incorporate exercises like these into your daily routine and you will quickly notice how your general well-being improves. You can make your therapy particularly effective with the Calopad Therapies app. Here you can create your personalised therapy plan in just a few seconds, which is enriched with exercises that target your specific areas of pain.

The Calopad Therapies app is an innovative solution for people looking for effective exercises against back pain. An outstanding feature of the app is the ability to create a customised therapy plan that is tailored to the user's individual needs and physical conditions. With an extensive catalogue of over 200 video-based exercises, the app offers a wide range of options that can be easily replicated at home. Another advantage of the Calopad Therapies app is the integrated expert chat, which allows users to contact professionals directly to ask questions or receive specific advice. The app also encourages dialogue within its community, where users can share experiences and motivate each other.