We put our backs through high amounts of stress every day, whether sitting at a desk or lifting heavy objects our back is often abused. By stretching and performing relaxing exercises, you will see vast improvements to any back pain you may have. By stretching and becoming more flexible, you will also be working to prevent any future back injuries. With these five helpful tips you will find exercises and stretching tips for a relaxed back.
5. Cat Pose
Commonly known by yogis as the cat pose, this move is simple and relaxing. Simply lower yourself onto your hands and knees, making sure your hands are in alignment with your shoulders, and your knees are aligned with your hips. Fingers and toes pointing away from the body, lower your head until your chin touches your chest, and round your back stretching the spine. Hold for 20 seconds, relax and repeat.
4. Shoulder Rolls
We all have experienced the back pain caused by sitting too long, whether it is at work or in a car. By doing shoulder rolls you will find the relief you need in an exercise that is easy enough to do anywhere.
Move your butt to the edge of your seat and make sure to sit with proper posture. Drop the shoulders down, relaxing the upper back and neck muscles. Begin to slowly roll your shoulders forward, up to your ears, forward, and back to the starting position. Repeat this sequence 10 times, and then switch directions.
3. Lumbar Extension
Fantastic for those who have pain between the shoulders or in the lower back, Lumbar extensions will help release any built-up tension.
Start by laying on a flat even surface, stomach to the ground. Place your palms flat on the ground on either side of your head, with arms bent. Slowly use your arms to lift your torso off of the surface, while maintaining stationary hips and legs. Lift only as far as you feel comfortable, holding for ten seconds and slowly moving back to the start position. Perform 10 repetitions, and work your way up as you feel comfortable.
2. Knees To Chest
For those who have lower back pain, the knees to chest stretch will work to relax and wick away muscle tension.
While lying flat on your back one at a time raise your leg, bending at the knee. Sliding your hands behind the back of the thigh, pull your leg as close to your chest as is comfortable for you. Repeat on the next leg, eventually working up to bringing both knees to the chest. While maintaining even breathing perform 20 repetitions of each exercise, holding for as long as feels comfortable for you.
1. Trunk Rotation
Perfect for those with back pain that isn’t in one specific location. Performing a trunk rotation sequence will help you find the relief you seek.
While you lie on your back face up stretch your arms out to your sides palm down. With your knees bent and your feet parallel to the ground toes facing away from you, gradually pull your knees to meet your chest. While keeping your head and shoulders in place, roll your legs from one side of your torso to the other. Once at your side hold the stretch for twenty seconds before switching to the other. 10 repetitions on each side should provide you with the relief you are searching for.