Easy Exercises and Stretches to Relieve Back Pain

Dealing with back pain can be a real pain in the, well, back! But before you reach for medication, why not try some simple exercises and stretches that can help ease the discomfort? Let’s explore some easy moves you can do to alleviate back pain and get back to feeling your best.

Cat-Cow Stretch

Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Inhale as you arch your back and lift your head and tailbone towards the ceiling (cat pose). Then, exhale as you round your spine and tuck your chin to your chest (cow pose). Repeat this movement for several breaths to help loosen up your spine and relieve tension.

Child’s Pose

Begin on your hands and knees, then sit back on your heels while reaching your arms forward on the ground. Lower your chest towards the floor and relax your forehead on the mat (or a pillow if it’s more comfortable). Hold this stretch for several breaths to gently stretch your back muscles and release tension.

Seated Spinal Twist

Sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the outside of your left knee. Then, twist your torso to the right, placing your left elbow on the outside of your right knee and looking over your right shoulder. Hold this stretch for a few breaths, then switch sides to stretch the other side of your back.

Bridge Pose

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press into your feet as you lift your hips towards the ceiling, creating a straight line from your shoulders to your knees. Hold this pose for a few breaths, then slowly lower your hips back down to the floor. Bridge pose helps strengthen the muscles in your back and buttocks, which can help alleviate back pain over time.

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