By Ana Margarita Olar | GetHealthAccess.com
Daily life routine forces us to be in a certain posture or position for a long time without us noticing it. This includes prolonged sitting, prolonged standing, and even hunched back position. This causes back pain, and pain contributes to stress. So here are some great back exercises which relieve back ache and stress:
- Yoga poses:
- Child’s pose- kneel and fold your body forward to the ground. Let your forehead lean against the floor and try to relax and relieve stress on all the muscles of your body especially your back.
- Half-forward Fold- stand about three feet from the wall, your feet slightly apart, lean forward to the wall until your palms can reach the wall. As much as possible, keep your back straight whiles holding this position; it doesn’t just relieve stress but also strengthens your core.
- Fist-forward bend- stand with your feet slightly apart, bend your knees and fold your torso over your legs so that your abdominal muscles is resting against your thighs. Then let your head hang, fold your arms so that your fists are in the bend of your elbows and breathe deeply.
- Downward facing dog- place your feet apart, about the width of your hip, lengthen your spine and pull your shoulders down to your armpits, getting a nice stretch and relieving stress throughout your back and legs.
- Hip Flexor Stretch- prolonged sitting puts pressure on hip flexors and causes numerous problems and aches on lower portions of the body. This position causes the pelvis to tilt forward, tightening the muscles of the lower back. So do hip flexor stretch to relieve tension and eliminate pain and dysfunction.
- Lower Back Stretch- Kneel with your hands directly below the shoulders and knees directly below your hips. Keep your head, shoulders, and spine in line with each other. Take a deep breath in and as you exhale, slowly take your bottom backwards towards your heels. Hold the stretch for 20-30 seconds. As you exhale, bring your body up onto all fours again.
- Hamstring stretch- due to prolonged sitting, this leads to tight hamstring muscles that pull your hips downward contributing to back pain. Stretch these muscles below the hips to relax your lower back.
- Butt stretch- A muscle in your butt, known as the piriformis, can also be tight and cause lower back pain. To stretch and relax this muscle, lie on your back and cross the right ankle over the left knee. Grip the thigh of your left leg and inhale. As you exhale, pull the knee in towards you. Hold the stretch for 20 – 30 seconds. Repeat for the other side.
- Spine Stretch- Lie on your back while supporting your head with a small cushion. Keep your knees bent together. Keep your chin tucked in and your upper body relaxed. Inhale deeply, and as you exhale, roll your knees to one side followed by your hips. Inhale as you go back to starting position and repeat to the other side.