Are you struggling with back pain?
I think you are if you are reading this post. You are not alone. I used to have awful pain, but I learned how to take control of it. I know exactly what to do when I am in pain. I exercise and stretch.
Back pain is widespread: nearly 65 million Americans have reported an episode of back pain.
A recent Global Burden of Disease Study found that lower back pain is one of the leading causes of disability, impacting about 557 million people worldwide.
Some tips before you start:
Be consistent with the exercises if you want to see results. Start 5 minutes a day and later on do 10-15 minutes. Very important to breathe. Use blankets and pillows to feel more comfortable.
LET’S START TO EASE YOUR BACK PAIN
1. Cat and cow
Keep your hands shoulder-width apart and your knees directly below your hips. Inhale to cow pose, drop your belly towards the mat, lift your chin and chest, and gaze up toward the ceiling. Widen across your shoulder blades and draw your shoulders away from your ears. Repeat the exercise 6 to 10 times. This is a great exercise that warms the body and brings flexibility to the spine.
Benefits :
•stretches the back, torso, and neck
•opens the chest
•stress relief and calms the mind
•helps to develop postural awareness and balance throughout the body
• brings the spine into the correct alignment
•it can help prevent back pain when practiced regularly
2. Stretch your side muscles
Starting in an all-fours position, straighten your right leg behind you and tuck your toes under. Cross it behind your left toes and look to the left. Take 3-4 cycles of breath and repeat the exercise to the other side.
Benefits:
•relieves tension in the back
•stretches the side muscles and upper and lower back.
3. Child pose
Sit on your heels, separate the knees wide, and toes together, lay your torso down and stretch your arms in front of you. (extend your arms as far as you can). Rest your forehead on the mat, or you can use a block(pillow or blanket). Relax for 1 minute or as long as you like. Breathe slowly, and as you exhale, try to deepen the stretch. Relax.
Benefits:
• stretch the hips and lower back
•release tension in the whole back, hip, shoulder, and chest
•lengthens and stretches the spine
•helps alleviate stress and anxiety
4. Shoulder bridge
Beginning on the back with knees bent, feet flat on the mat. Feet parallel, hip distance apart. Feet, ankles, and knees in line. Arms by sides, palms down, shoulders pressing down. On an inhalation, press through the feet, lifting the hips. Inner thighs and buttocks are firm, sides of the waist lengthen evenly from the hips to the ribcage. Inner thighs draw toward each other, tailbone lengthens, pubic bone draws forward. Shoulders, arms, and hands press down into the mat, lifting and spreading through the chest.
On an exhalation, gently lower back down onto the mat to come out of the pose. Rest with feet mat width apart, knees falling in to touch.
Repeat at least 5 times. Bring your knees to your chest to relax.
Benefits:
•Stretches the chest, neck, spine, and hips.
•Strengthens the back, buttocks, and hamstrings.
•Calms the brain and central nervous system.
5. Knees to Chest &rock side to side
Begin by lying on your back, and bring your knees to your chest. Clasp your hands around them. If possible, wrap your forearms over your shins and clasp each elbow with the opposite hand. Keep your back flat on the mat. Release your shoulder blades down toward your waist. Draw your tailbone and sacrum toward the mat, lengthening your spine even more. Softly rock your body side-to-side for 10-15 seconds or long as you like.
Benefits:
•release the low-back muscle
•increases your joint flexibility
•reduces spinal arthritis and spinal stenosis stiffness
• help lubricate the joints and increase blood flow
6. Two knee spinal twist
Lie on your back with your knees into your chest and your arms extended to the side; slowly lower your legs to the left side while keeping your knees as close together as possible. Keep your neck straight, or turn it to either side. You can place a pillow under both knees or in between your knees. Focus on breathing deeply in this position.
Hold this pose for at least 30 seconds. Repeat on the opposite side.
Benefits:
•helps with stiffness by encouraging mobility in the spine
•stretches the chest, shoulders, hips, and whole back
7. Caterpillar (yin yoga)
Sit on a floor or a cushion with both legs straight out in front of you. Fold forward over the legs, allowing your back to round.
If your hamstrings are tight, you can't fold forward enough to allow gravity to draw you down. Bend your knees and place a bolster or pillow underneath.
Benefits:
•stretches the spine and the hamstrings
Note: it can aggravate sciatica; in case of hamstring injuries or lower back pain, keep your knees bent.
8. Reclining twist
Lying on your back, bend the left knee, bring it to your chest, and inhale.
Exhale. Drop the left knee over to the right side of your body, twisting the spine and low back. Look at the right fingertips.
Keep the shoulders flat on the floor, close your eyes, and relax into the posture.
Breathe and hold for 6-10 breaths. You can use pillows or a booster to support your knee. Repeat on another side.
Benefits:
•stretches the back muscles, glutes, abdominal muscles, and the psoas muscle
•realigns and lengthens the spine
•hydrates the spinal disks
•releases toxins and build-ups and boosts blood circulation in the organs
9. Cobra pose
Lie down on your stomach with your toes flat on the floor, soles facing upwards; rest your forehead on the ground.
Place both hands, so palms touch the ground under your shoulders, and elbows should be parallel and close to your torso.
Take a deep breath, and slowly lift your head, chest, and abdomen. Keep your navel on the floor.
Pull your torso back and off the floor with the support of your hands. Make sure that you are putting equal pressure on both palms.
If you have a severe back problem, keep your elbows bent; otherwise, you can straighten your arms by arching your back.
Exhale, gently bring your abdomen, chest, and head back to the floor and relax. Repeat this 5-6 times.
Benefits:
•improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
•decreases stiffness of the lower back
•strengthens the arms and shoulders
•Increases flexibility, stretches muscles in the shoulders, chest, and abdominals
•strengthens the spine
•soothes sciatica
•firms and tones the buttocks
•opens the chest
•strengthens the spine
10. Windshield Wiper
Begin on your back with knees bent, feet flat on the floor, and arms stretched to the sides. Gently lower your knees to the left side of your body and place them on the floor. Gaze right and breathe. Engage your abdominals and slowly pull your knees back to the start position. Gently lower your knees to the right side of your body and place them on the floor. Gaze left and breathe. Repeat 4-5 times on each side.
Benefits:
Stretches the lower back muscles and abdominal muscles, especially your obliques
As I mentioned earlier, being consistent is the key to becoming pain-free. Be patient, breathe, and try to smile!
Don’t be afraid to reach out. I understand your struggles. Sometimes we all need help to heal.
You can download my freebie here
If you need further help, schedule a free consultation.