How to Relieve Lower Back Pain With Chinese Lower Back Stretches

There are various Chinese holistic stretches than can help alleviate and soothe individuals afflicted with lower back pain and stiffness. If you experience lower back aches and perform these Chinese lower back stretches on a regular basis, not only will you lessen your pain, but you will receive a multitude of other benefits as well. Those benefits include but are not limited to: limbering of back and neck muscles, promotion of blood flow, vertebrae alignment, and spinal nerve stimulation.

Things You'll Need

  • yourself
  • area to stretch
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Instructions

  1. Relieving Lower Back Pain With Chinese Lower Back Stretches!

    • 1

      Stand with both feet approximately a shoulder's width apart. Make sure your toes are pointing outwards. Rest both hands on your thighs, just above your knees. Keep your thumbs and fingers faced inwards. Proceed to take a deep, slow, steady breath through your nose. Then exhale through your mouth. Slowly bend your head towards your chest and push your pelvis and hips forward. Stretch as far as you can (and still feel comfortable) until you have exhaled entirely. Concentrate on your spine. This should last about five or so seconds. Then pause for another second.

    • 2

      Breathe in through your nose, and then slowly and gently raise your head up. Continue doing so until you can see behind your body. Move your pelvis and hips back so they are protruding slightly. Arch your spine as far you as you are able to (and still feel comfortable). Keep this position for a few seconds.

    • 3

      Exhale through your mouth as you slowly lower your backside and your head into the first stretching position - head resting near your chest, pelvis and hips forward. Then alternate between arching and stretching your back, five to ten times in the beginning.

    • 4

      Keep building up your endurance for this stretching activity. Move from five to ten times to fifteen to twenty times per stretching sessions. Good luck, and feel better!