Because we want to see you rest easy AND stand tall, we found 7 back stretches that are so simple, you can complete them all in under 10 minutes, pretty much right where you are —without any special equipment needed!
Downward Facing Dog
Downward Facing Dog Pose is one you will definitely want to learn as a beginner. I like to say a Downward Dog a day keeps the doctor away & a good nights sleep within reach. The pose has so many benefits. Downward Dog can work out any kink in the body, increase healthy sleep patterns, and bring blood flow to the brain. It also strengthens, lengthens and energizes every one of your muscles. It’s important to learn how to do Down Dog correctly so you can truly reap all of the rewards of the pose. If you are unsure if you are doing it correctly, give us a call.
Upward Facing Dog
Now that you’ve given some love to your upper back, let’s focus on taking care of that painful lower back pain. For this pose, lie belly-down on the floor with the tops of your feet pressing down into your mat. Stretch your legs towards the back wall and push your palms down as if you were doing a push-up. Next, fix your gaze skyward and lift your body up, making sure that your core is tightly engaged all the while.Enjoy the feel of your lower back muscles being instantly lengthened!
Standing Forward Bend
Sure, that mat can be comfy, but it’s now time that you stand tall once again. Begin with your feet shoulder-width distance apart, with your abs engaged (suck in your belly button) and your knees neutral. Bend your upper half towards the floor from your hips and reach your fingers down towards your mat. Don’t worry if you can’t reach all the way, just try your best!
From there, place both hands on opposite elbows and gently sway back-and-forth. You should feel the muscles in your neck relax almost immediately!
For an efficient (and heavenly!) full-back stretch, consider the cat/cow pose. Begin in a tabletop position with both knees on the floor. Next, round your back, keeping your neck loose and neutral. Breathe through the stretch, then arch your back, placing your gaze up towards the ceiling.
Expand and contract several times, making sure that you are releasing all of the air from your abdomen with each breath.
Seated Spinal Twist
Do you love shoulder massages? If so, we have just the yoga pose for you! Start with both legs out, directly in front of you, then cross one leg over the other so that its foot lands flat on the ground. Rest your elbow on the outer end of your raised knee and stretch your fingers out, as if you are waving.
If this stretch is uncomfortable for you to execute, don’t worry about the elbow business—just reach as far as you can in the direction of your knee and gently twist. Instant relief!
6. Wind-Relieving Pose
Looking for a pose that’s so simple you can do it in bed? If so, you’ve certainly met your match in the wind-relieving pose. All you need to do to get started is lie flat on your back, taking care that your entire spine is hitting the floor, mat—or bed!
From there, lift both knees up towards your chest, then, engaging your core, lift your chin towards your kneecaps. For a deeper lower-back stretch, alternate knees!
7. Child’s Pose
Now that your back and mind have finally relaxed, close out your practice by easing into Child’s Pose. Start with your knees pressing into your mat in a wide stance, then lower your belly to the floor. You can either reach your arms towards the opposite end of the room once your forehead has hit the floor, or you can simply keep them by your sides—your choice.
Once you get settled into Child’s Pose, you will know; it should be so comfortable that you can fall asleep in it!
Lots of great exercises to check out, right? As always, before you get started, be sure to speak with your doc if you have been suffering from prolonged back pain, and never attempt to get into these poses if they hurt; pain may be an indication of an underlying issue. Also *If you have any dizziness, difficulty breathing, or see black spots then stop the pose & let us know so we can modify this pose for you.
If you had difficulty with any of these poses- don’t worry- we can modify them just for you! Make sure to reach out to us. We’d love to hear what you have to say about these back pain-busting exercises! Have you tried any of these poses before? If so, were you happy with the results? Are there any other exercises you would like to add to the list?
We are here to keep you moving & smiling 🙂 You can reach out to us here:
Kauai: 808- 333- 3688 or Northern Idaho (208) 205-9559
Or stop by anytime for a visit:
Kauai: 3-1866 Kaumualii Hwy in Puhi *Right on the Hwy, next to Harley Davidson
Northern Idaho: 30544 Hwy 200 Ste. 301 Ponderay- Upstairs from Woodlands Family Medicine
-Or- you can reach out to us by clicking HERE 😉
*Remember we take ALL Hawaii-Idaho insurance plans, No insurance- No problem we have affordable plans just for you.