4 Easy stretches you can do at home to assist with back pain

For people struggling with periodic or chronic back pain, read our article on 5 helpful tips to assist you with  with back pain. Below is our 4 easy stretches you can do at home as part of your wellness routine to overcome and manage back pain:

1. Cat-camel back stretch
On your hands and knees, slowly alternate between arching and rounding your back so that all three sections of your spine-lumbar (lower), thoracic (middle) and cervical (upper)-extend together and then flex together. Do this slowly and gently, and don’t force it. One cycle will take three to four seconds. Repeat stretch five or six times.

Cat camel stretch

2. Child’s Pose Stretch

Sit on your shins on a mat. Extend your arms straight above your head and bend at your hips to lower your torso towards the mat. Rest your palms face down on the mat while keeping your arms fully extended. Your head should be positioned so you are looking down towards the floor. Feel the stretch in your back and hold for 30 seconds.
Child's Pose

3. Knee to Chest Stretch

Lie down on your back on a mat with your arms by your sides and your legs fully extended. Lift your left leg off of the mat and bring it close to your chest. Feel the stretch in your glutes and lower back. Hold for 30 seconds and repeat with the opposite leg.
Knee to chest stretch

4. Bridge Stretch

Lie on your back with your arms by your sides and your knees bent with feet flat of the floor, shoulder-width apart, and toes pointing straight ahead. Keeping your head and upper back firmly on the ground, lift your butt until your back and the ground make a 45-degree angle. Lower your body and repeat 10 times.
Bridge stretch

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