Suffering from back pain can take its toll on day to day living. If your pain is moderate, there are many natural, non-invasive ways to treat your discomfort. Doing simple stretches to help warm up and relieve tension can greatly improve pain throughout the day.
While there are many stretches to choose from, five simple stretches that can help relieve your back pain are mentioned below. These stretches should be done comfortably, and you should not force it if they begin to feel painful. With each pose, there should be a gentle stretch along the back to ease any pain you may be feeling.
Cat Cow Stretch
To begin, start on the floor on your hands and knees. Your wrists should be underneath your shoulders and your knees under your hips. On the inhale, tilt your pelvis back with your tail bone sticking up.
Next, drop your stomach down and raise your neck, with your gaze towards the ceiling. On the exhale, tip your pelvis forward tucking in the tailbone. Draw the navel towards your spine and take your gaze to your navel. Continue for however long is comfortable to ease your lower back pain.
Downward Facing Dog
Begin in a standing position and slowly bend down with your hands touching the floor. Spread your fingers apart. Your palms should be about a shoulder’s width apart.
Press the hips up and back, pulling your chest towards your thighs. Slowly press your heels onto the floor to feel a slight stretch in the legs. Let your head hang freely or look up at your navel. To release this stretch, slowly bend the knees and lower the hips.
For this stretch, begin with standing with one foot about a leg length apart from the other foot. Inhale and turn your left hip to the left as both arms slide to the right parallel to the floor. On the exhale, rotate only your arms, raising your left arm up and resting your right hand against your right leg. Repeat with the opposite side and hold for as long as it feels comfortable.
For this simple stretch, begin with lying on your stomach. Press your forearms down on the floor and lift the head and chest off the floor.
Keep the elbows close to your sides, and use the arms to lift up and drop your shoulders down. Hold this pose to feel a gentle stretch along the back and slowly release.
This pose is similar to sphinx pose and also begins with lying on your stomach, with palms flat on the floor and legs together. Lift your head and chest off of the floor, keeping the neck in line with your spine. With your elbows close to your sides, press down into your palms and use your arms to lift up slightly higher and drop the shoulder down and back, keeping the forearms down instead of lifting them up like in the sphinx pose. Hold for however long feels comfortable.