It doesn't matter if you are constantly active throughout the week, or if you just stayed home on the couch every day, back pain unexpectedly happens to everyone.
If this pain becomes constant, stretching could be a simple way to get relief, or you could do little exercises to help relieve the tight, and achey feelings.
Additionally, it will help reduce the chance of cramps and spasms. Find out what you should be doing to start feeling better...
1. Simple sit ups.
Find a chair, couch, or something else slightly elevated for your legs to rest on. Position yourself with your back on the floor thighs against the side of the couch with your knees bent, and calves resting on the top couch cushion.
Next you put your arms behind your head and bring your elbows to your knees in a sit up formation.
2. Ready for rotations.
In this position, you are sitting down with your knees bent in an upward position.
Then with your hands behind your neck you slowly begin to rotate your body touching your elbow to your opposite knee, rotating back to the center, then doing the same motion in the other direction.
Additionally, the closer you have your feet to your butt, the more you will feel it in your abdominal muscles.
3. Hug your knees.
In order to do this position, you will need to start by laying down on your back. Next you slowly bend your leg at the knee, reach out, grab your shins, and gradually bring it down to your chest.
It is important that you keep applying pressure until you feel a proper stretch, then lower your leg back onto the ground, and repeat this process with your other leg.
4. Bending at the sides.
To properly accomplish this stretch all you are going to need is a good wall to lean up against. Put one of your arms extended straight out against the wall.
Secondly, you will begin alternating the motion of your pelvic bone between moving it towards the wall, holding it in a straight position, and leaning your body away from the wall while bending at the spine.
5. Rolling your knees.
Begin by simply laying down on the ground facing up, and move your feet as close to your butt as you feel comfortable.
After you do this gently move your knees down to one side of your body, slowly bring them back to their neutral resting position, and begin to lower them in the same way you did the first time, but in the opposite direction.
6. Stretch like a cat.
This stretch begins with you on your hands and knees, with your arms fully extended. Next get in a position you would be in if you were going to start crawling, with your back relaxed, bringing your butt forward, and neck bending downward.
Then you will arch your back, lean your head back, and pull the bottom of your body back until you feel a stretch.