When tissue fibers in our low back get compressed, we will feel stiff in our low back muscles because those muscles become shorter and tighter. Generally, there are two typical back pains that need exercises to loosen back muscles. The first one is acute pain which will last several days to several weeks or so. The second one is the chronic back pain which will last three months or even more.
It is necessary for you to follow correct technique if you are going to do exercises to loosen your lower back muscles, or injury, more tight muscles and back pain will occur on you unfortunately. However, the amount of exercise should not be two less or too much. Two less will result in unhealthy back, and too much exercises will cause you back injuries also.
Here are three easy doing but effective exercises on loosening back muscles and then back pain get relieved.
● On Your Back
First, lie down on your back and bend your knees. Second, place your heels close to your buttocks as possible as you can. Exhale when you bring your knees close to your chest. If you can, hold your knees with your arms. Hold this position for about 15 to 20 seconds. Afterward, lower your feet back to the floor slowly. Do breathe steady during the whole process. It would be better to do 8 to 12 repetitions.
● Small of Your Back
Stand still on your back, try to close your heels to your buttocks as you can. Tilt your pelvis forward when you press the small of your back opposite to the floor. There is no curve in the small of your back; it is flat against the floor. Do to breath steady the entire time.
● Stretch in the Chair.
Sit in a hard chair with your arms extended in front of you, and then bend your upper body to let your hands touch your feet as possible as you can. If you cannot touch your feet, you should exercise hard. After about 15 to 20 seconds, return to your original position slowly. It is recommended to do this for 8 to 12 repetitions, and do breathe steady during the whole process.