Back Pain? Try this

Do you know what’s worse than having back pain?  Not knowing what to do about it.  Try these stretches the next time your back is aching, and keep doing them when the pain subsides to prevent future discomfort.

1.    Gentle Twist In Your Chair.  Place your right hand on your left knee and gently twist from your lower spine over to the left.  Repeat with left hand on right knee, twisting over to the right.

2.   Windshield Wipers.  You don’t need a yoga class for a quick release on the lower back.  Lie down on the floor, bend your knees so feet are about hip width apart, and let your knees fall to the right and left several times.

3.   Cobra pose.  Lying on your stomach, place your hands on either side of your chest palms down.  Firm your thighs so kneecaps lift slightly off the floor and lift your chest from the floor.  Hold for about 5-10 seconds and repeat 3 times.  

4.   Legs-up-the-wall pose.  This is my personal favorite.  Your back is rarely in complete rest.  Even while laying in bed there is still some slight engagement happening.  Legs-up-the-wall allows all muscles in your back to completely relax.

Sit as close as you can to the wall facing the right (so that your right hip is touching the wall.) Lie down on your back and swing your feet up the wall.  Hold for 5-10 minutes.

Remember, while you might receive slight relief from performing these poses once, it’s best to perform these exercises on a regular basis. 

Good luck! 

Coach Mikalyn

(RYT 200 Certified Yoga Instructor)