Back pain can be caused by many factors and should always be checked by a professional if you have concerns. However, for lots of us, regular stretching can be a good way of preventing long term back pain or easing the stiffness caused by sitting at our desks all day. Give these simple stretches a go and see how you feel.
- Childs pose
This traditional yoga pose gently stretches your gluteus maximus, thigh muscles, and spinal extensors. It helps relieve pain and tension all along your spine, neck, and shoulders.
Its relaxing effect on your body also helps loosen up tight lower back muscles, promoting flexibility and blood circulation along the spine.
To do Child’s Pose, follow these steps:
- With your hands and knees on the ground, sink back through your hips to rest them on your heels.
- Hinge at your hips as you fold forward, walking your hands out in front of you.
- Lower your chest towards the floor.
- Extend your arms in front of you with palms facing down.
- Focus on breathing deeply and relaxing any areas of tension or tightness.
- Hold this pose for up to 1 minute.
You can do this pose several times during your stretching routine. Feel free to do it between each of the other stretches you do.
Modifications
If you feel like you need some extra support, you can place a rolled-up towel on top of or underneath your thighs.
If it’s more comfortable, widen your knees and rest your forehead on a cushion.
- Knees-to-chest stretch
This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation.
To do a knee-to-chest stretch, follow these steps:
- Lie on your back with both knees bent and your feet flat on the floor.
- Keep your left knee bent or extend it straight out along the floor.
- Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.
- Lengthen your spine all the way down to your tailbone and avoid lifting your hips.
- Breathe deeply, releasing any tension.
- Hold this pose for 30 seconds to 1 minute.
- Repeat with the other leg.
Modifications
Place a cushion under your head for extra padding. You can also wrap a towel around your leg if it’s hard for your arms to reach.
To deepen the stretch, tuck your chin into your chest and lift your head up toward your knee.
- Piriformis Stretch
This stretch works your piriformis muscle, which is found deep in your glutes. Stretching this muscle may help relieve pain and tightness in your glutes and lower back.
To do a piriformis stretch, follow these steps:
- Lie on your back with both knees bent and your feet flat on the floor.
- Place your left ankle at the base of your right thigh.
- Then, place your hands behind your right thigh and pull up toward your chest until you feel a stretch.
- Hold this position for 30 seconds to 1 minute.
- Then do the opposite side.
Modifications
To make the stretch more comfortable, keep your bottom foot planted on the floor. Rest your head on a cushion for support.
- Cat/Cow
Cat-Cow is a great way to wake up your spine while also stretching your shoulders, neck, and chest.
To do Cat-Cow, follow these steps:
- Come onto all fours in a tabletop position (hands and knees on the ground directly under shoulders and hips).
- Press into your hands and knees as you inhale to look up, allowing your belly to fill with air.
- Exhale, tucking your chin into your chest and arching your spine toward the ceiling.
- Continue this pattern of movement, moving with each breath.
- Do this for 1 to 2 minutes.
Modifications
If you have wrist concerns, place your hands slightly forward instead of directly under your shoulders. If you have any knee concerns, place a cushion under them for padding and support.
For deeper holds, simply remain in each position for 5 to 20 seconds at a time instead of moving with each breath.
- Lying Supine Twist
This stretch not only helps to stretch your lower back but also your glutes, which can tighten when you’re experiencing lower back pain, ultimately causing more pain.
To do a lying spinal twist, follow these steps:
- Begin by lying on your back with your knees bent and feet flat on the floor.
- Extend your arms out to the side in a “T” position.
- Keep both your shoulders on the ground as you gently take one arm to the opposite knee and roll it across your body to one side.
- Stay here 20 to 30 seconds, then return your knees to the centre and repeat on the other side.
Modifications
If the stretch is too much for you, place a pillow or stack of blankets under your knees when you twist to each side.
Keep an eye out for our Stretch and Relax Workshops with Tabby!