5 Simple Stretches for Relieving Back Pain

Experiencing back pain is fairly common and can occur from daily activities such as sitting for too long at your desk, writing and working on your laptop, sitting on the couch for extensive hours, lying down the entire time,  or even by hunching and having a sloppy posture. Back pain can be reduced or avoided by doing certain stretches and exercises daily, along with improving your mobility, back muscles strength and overall posture. 

Here are 5 exercises to overcome back pain: 

1. Cat-Cow Stretch:

  • On a mat, get on to all fours, in a table top position
  • Press your palms, arch your spine and inhale as you look up (cat pose)
  • Exhale as you drop your head down, tuck in your chin and round your back (cow pose)
  • Repeat this movement for 1-2 minutes and maintain the same breathing pace

2. Sphinx Stretch:

  • On a mat, lay flat on your stomach, press your palms firmly below your chest and place elbows underneath your shoulders
  • Set your feet slightly apart
  • Breath in as you start lifting your head above the mat using pressure generated from your palms and shoulders
  • Keep engaging your buttocks, thighs and lower back
  • Continue breathing deeply and push your pelvis into the floor
  • Hold this pose for about 30 seconds to a minute

3. Child’s Pose:

  • Fold your knees on the mat and place your hip firmly on your heels
  • Start bending forward, stretch your arms upwards and place them above your head on the mat
  • Let your tummy rest on your thighs
  • Be comfortable, relax, continue breathing
  • Hold this pose for about 3 to 5 minutes

4. Bridge Pose:

  • On a mat, lay flat on your back with both knees bent 
  • Flatten your back and sink it into the ground
  • Use your abdominal muscles and push upwards from your buttocks and lower back
  • Breath normally 
  • Hold this position for 20 - 30 seconds and repeat 3 to 5 times

5. Seated Spinal Twist:

  • Sit on the mat with both legs extended straight in front of you
  • Take your left leg, bend and cross it over your right thigh - place it there
  • Place your right hand outside your left thigh
  • Place your left hand behind you for support
  • Once you are comfortable, sink your spine into the ground
  • Begin twisting gently to the left side
  • Hold for up tp 1 minute
  • Repeat for the other side

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