If you are always on the go like I am, or if you are not as active as you would like, everyone experiences back pain at some point or another. Back pain usually stems from tense upper back and shoulder muscles, but tight hamstrings, weak core muscles, or a combination of these can also cause this pain. So how does one soothe this annoying pain?
The following stretch routine will help ease the pain in your back while also making you more flexible. Be sure to perform this routine after any physical activity that puts stress on your back or when it’s painful to even tie your shoes!
See the stretches below and share them with your friends that could use some relief from back pain.
Since tight inner thighs and hamstrings can cause lower-back pain, do this relaxing Seated Wide-Legged Straddle to stretch the backs of your legs and your lower back at the same time.
From Boat, release your legs to the floor so there’s about three to four feet between your heels. Inhale to lengthen your spine, and on an exhale, slowly fold forward as far as you can with a flat back, making sure your toes and knees are pointing straight up.
Keep your spine long, and avoid hunching. Rest your hands on your feet, your legs, or on the floor in front of you. As you feel your body opening up, work on lowering your chest toward the ground.
This effective twist increases spinal rotation, which can decrease with the concentration on forward motion of running.
From Arching Pigeon, come onto the hands and knees with your knees hips-width distance apart, hands underneath the shoulders.
Inhale to raise your left arm into the air and then exhale to swing it back down, threading it through the space between your right hand and knees, lowering your left shoulder and left side of the head to the mat.
Inhale to raise your right arm in the air and draw it behind you as far as you can to open the chest and deepen the twist. Exhale to turn your head to the right.
Hold here, breathing deeply for five breaths, then come back onto the hands and knees and repeat this pose on the other side.
This funky pose stretches out the front of your thighs, but it will also give you a nice stretch in the chest and shoulders. No need to force this position, since it might feel foreign to your body — just play around.
From Sphinx, bend both knees and reach your hands back to hold on to your feet.
Turn your fingers so they are pointing in the same direction as your toes, and lift your elbows up so they’re pointing toward the ceiling. This will allow you to get more leverage so you can use your upper body strength to press the soles of both feet toward the floor, which will increase the stretch in your quads. Lift your chest as high as you can.
If you experience pain in the knee, don’t press your foot down as hard, or do one side at a time.
From Bow pose, release your hands to the mat underneath your shoulders. Press your hips back, sitting between your heels. Exhale as you lower your belly between your knees, lengthening the spine.
End with a pose that will target tight hamstrings and shoulders.
From Reclining Hero, slowly sit up, resting on your shins for a complete breath. Inhale to press your hands into the floor in front of your knees, tuck your toes, and exhale to slowly straighten the legs, keeping your torso folded over your thighs.
Inhale to bring your arms behind you, and interlace your fingers, pressing the heels of the palms together in a double fist. Actively pull your hands away from your shoulders to increase the stretch in your chest.
Separate the feet about three to four feet apart, and as you exhale, fold your torso deeply between your thighs, tucking your chin. Make sure to lengthen through the spine by reaching the top of your head toward the floor.
Stay like this for five breaths, and when you’re ready to come out, actively press into your feet, engage your thighs, and slowly lift your torso back up to a standing position.
