Back pain is a common problem. But when it happens to you, it’s a bummer. That’s because back pain can put a big damper on your ability to enjoy normal activities. Relief is possible. These four exercises, borrowed from yoga, will help you feel better.
Start by lying flat on your back with arms and legs fully extended. Bend your knees and place your flat feet on the floor with heels close to your bottom. With feet firmly planted, lift your hips off of the floor so that your body forms a straight incline from your knees to shoulders. Hold this position and breathe deeply for ten seconds. Release and repeat for desired number of reps.
Start on your hands and knees on the floor. Slowly arch your back toward the ceiling. Move mindfully and enjoy the stretch, your back should be rounded. Now, slowly extend your belly toward the floor. Your back should be curved in a U-shape. Continue moving back and forth between cat and cow for desired number of reps. As you move, notice your breath and how the movement feels in your body.
Start by lying on your belly with legs fully extended, elbows bent and forearms resting on the floor. Press the tops of your feet into the floor or mat and extend your arms to lift your chest up. Hold for three deep breaths and then release.
Seated Spinal Twist
Start by sitting up tall with spine straight and legs fully extended in front of you. Cross your right foot over your left leg and place the foot on the outside of your left knee. Place your right hand behind you, near your bottom. Bring your left hand to the outside of the raised right knee and twist. Remember to breathe and continue to deepen the twist with each breath. Hold for 3 to 5 breaths. Release and repeat on the opposite side.
If you’ve never taken a yoga class, what are your waiting for? Not only can yoga help to release tension from tight muscles, it can also relieve stress, build strength and stability. All of these support a strong back and can work together to banish back pain for good.