Back pain are the single most debilitating factor worldwide with about ninety percent of adults experiencing them at a few point in their lives. It’s too the most common cause of job-related disabilities and a leading contributor to missed work days.
Try our 15-minute every day routine which won’t only help you get rid of the pain, but will too prevent them from coming ever again.
1. Knee-to-chest stretch
Knee-to-chest stretch helps stretch your lower back, hamstrings, and glutes. Stretching makes you more flexile and increases the range of motion in your joints.
- Lie on your back with your knees bent and your feet flat on the floor.
- Bring one knee to your chest, keeping the other foot flat on the floor (or the other leg straight, whichever feels better on your lower back). Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds.
- Relax and lower the knee to the starting position. Repeat with the other leg.
- Repeat 2 to 4 times with each leg.
- To get more stretch, put your other leg flat on the floor while pulling your knee to your chest.
2. Cobra Pose
These yoga pose stretches the muscles in the shoulders, removes stiffness from the lower back, and flexes and strengthens the spine. Them too relieves you from fatigue and stress.
- Lie on your stomach with your palms on the floor by the side of your chest.
- Now slowly lift your upper body and arch. Don’t press too hard on the ground with your
- palms and arch only until you’re comfortable.
- Hold the position for 30 seconds.
- Repeat 4 times.
3. Psoas stretch
This muscles inherit play as we move but is adversely affected if we sit more. If this muscles get shortened or tight, it can lead to a backache. Psoas stretches work by elongating and strengthening the psoas muscles.
- Start by standing straight and move your right leg forward, and your left leg back while bending your right knee. Hold your upper body straight.
- Keep to these position for some seconds then lower your left knee to touch the floor. Now move your upper body forward while keeping them straight.
- Applying your left hand pull your left heel up. Hold for thirty seconds and switch.
- Repeat doubly.
4. Cat Cow pose
These yoga pose increases the flexibility of your neck, shoulders, and spine. Them too stretches the muscles of your hips, back, abdomen, chest, and lungs. Them helps relieve stress of menstrual cramps as well as lower back pain.
- Start in child’s pose and move forward onto your hands and knees into tabletop. Keep your wrists underneath the shoulders and the hips above the knees.
- Press actively into the earth with the finger tips, knuckles, heel of the hands, and tops of the feet. Exhale and draw the belly into the spine, round the back, tucking the chin into the chest, and tail under.
- Inhale and draw the heart through the arms, broaden through the collarbones, and lift the tail to the sky without disengaging the belly. Repeat with breath.
5. Downward-facing dog pose
These exercise eases back pain of stretching and strengthening the shoulders, hamstrings, calves, arches, and hands, thereby aiding in stabilizing the spine.7
- Hold the knees generously bent and the heels off the ground. These helps to raise the hips and push the torso towards your thighs.
- Bend one knee at once and push the opposite heel into the mat. Alternate back and forth, pedaling out your feet and warming the body into this deep stretch.
- Hook the toes of one foot onto the heel of the other, using the weight to help push your heel into the floor.
6. Lying spinal twist
These pose works by releasing tension by the lower back and strengthening the shoulders. Them too elongates your supporting spinal muscles.
- Place one hand on the raised shoulder and hip, if student is twisting to the right, place hand on left shoulder and left hip – work with your student and rotate hip down to release lower and mid back or the shoulders for upper back pain/stiffness
- Keep shoulders pulled back, flat to the earth and down away from the ears with the knees to one side, ideally on the earth
7. Hamstring floor stretch
Hamstring stretches can reduce your back pain from lengthening your thigh muscles. Longer muscles relieve pressure on the lower back and ease the pain.
- Lie on the back, supporting the thigh with the hand or with a towel wrapped around them.
- Slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at once.
- Hold the position initially for 10 seconds, and gradually work up to 20 to 30 seconds.
8. Wide-angle seated forward bend
These pose helps stretch the lumbar quadrate muscle and relieve muscle pain in the back.
- Begin by sitting in a wide-leg seated position. Keep your thighs up and sit tall.
- Inhale and raise your arms above your shoulders.
- Exhale, slowly slide your left arm down the inside of your left leg and try reaching for the toes. If you’re unable to reach your toes, don’t worry, with time and practice you’ll succeed.
- Stay in that position for 15 seconds and come back to the neutral pose.
- Repeat as is for the right side.