Meenakshi Mohanty suggests nine easy stretches to relieve your backache
We all experience back pain and now it has become one of the most common issues especially due to the increased work-from-home situation. Also, continuously sitting in front of our laptops can further make your back feel sore. While many of us continue to live with back pain, the consequences cannot be good. It not only disrupts our daily lives but also holds us back from doing the things we love. The good news is there are some simple stretches that you can incorporate in your daily routine to help ease your back pain— ur back pain, as follows:
Child’s pose/ prayer stretch
Rejuvenating both the body and mind. Its great for relieving tension in the lower back and lengthening the entire spine.
How to do – Start on all fours. Ensure your knees are hip width apart and toes together. Now with palms facing towards the floor, extend your hands in front of you while pushing your hips back toward your heels until you feel a mild stretch in the back. Hold this position for 30 seconds.
Cobra stretch
This stretch is beneficial if you are looking to decrease the stiffness in your lower back.
How to do – Lie down flat on the floor on your belly. Place your palms flat on the ground directly under your shoulders and press your elbows against your ribs. Now inhale and slowly stretch your arms while lifting your chest from the floor. Ensure your lower back is relaxed. Hold for 10 seconds and release.
Lower back rotational stretch
This increases flexibility in your lower back.
How to do – Begin by lying on the floor with your knees bent. Now keeping your shoulders firmly on the ground, take both your knees are roll it over to the right side. Hold for a few seconds and return to the starting position. Repeat on the other side.
Cat/ cow stretch
This pose is ideal for those dealing with back pain and helps to improve posture and balance.
How to do – Start on all fours with your hands in line with your shoulders and your knees beneath your hips. Now exhale and gently arch your back like a cat. Hold for 10 seconds and move back to normal position. Repeat 20 times and remember to move slowly in between movements.
Knee-to-chest stretch
Ideal for lower back muscles and helps relieve pressure on the spinal nerves.
How to do – Start by lying on your back with your knees bent and feet flat on the floor. Keeping your core tight and back pressed against the floor, lift your right knee and press it towards your chest using both hands. Hold for a few seconds and return to the starting position. Now repeat with the other leg.
Bridge
Benefits your hamstrings, lower back and abs. It is also great for people suffering from back, hip, or knee pain.
How to do – Start by lying on the floor with your knees bent. Now raise your hips till your knees to your shoulders are in line. Hold this position for five seconds and return to the starting position. Repeat three-four times.
Pelvis stretch
A simple way to improve flexibility and release tight muscles.
How to do - Lie on your back with knees bent and hands by your sides. While tightening your abdominal and buttock muscles, push your pelvis upwards. Hold for a few seconds and relax.
Shoulder blade squeeze
An easy way to improve your posture.
How to do – Stand straight with your arms by your sides. Now squeeze your shoulder blades together and hold for a few seconds. Release and repeat five-10 times.
Side bend stretch
Helps to strengthen the intercostal muscles which supports the ribs.
How to do – Stand upright with your feet, hip-width apart and hands down your side. Now raise your right arm overhead and bend your upper body to the left. You should feel the stretch along the side. Hold for 10-15 seconds and return to the starting position. Repeat on the other side.
(The author is a fitness expert at Meenakshi, an eclectic Delhi-based fitness platform.)
