Is back pain a constant companion in your life? You’re not alone, but relief might be closer than you think. Incorporating just a few gentle stretches into your daily routine can significantly reduce discomfort and improve your back’s flexibility.
Ready to give your back some much-needed love? Here are three easy-to-do stretches that target common areas of tension and can help melt away that persistent back pain.
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1. Knee-to-Chest Stretch
This classic stretch gently lengthens your lower back, hips, and glutes.
How to do it: Lie on your back with both knees bent and feet flat on the floor. Bring one knee towards your chest, grasping it with both hands. Gently pull it closer until you feel a comfortable stretch in your lower back and glute. Hold for 20-30 seconds, then slowly release. Repeat with the other leg. For a deeper stretch, you can try bringing both knees to your chest simultaneously.
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2. Cat-Cow Stretch
Perfect for warming up your spine and improving its mobility, the Cat-Cow stretch flows between flexion and extension.
How to do it: Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and knees under your hips. As you inhale, drop your belly towards the floor, lift your chest and tailbone towards the ceiling (Cow pose). As you exhale, round your spine towards the ceiling, tucking your chin to your chest and engaging your core (Cat pose). Flow between these two positions for 10-15 repetitions, synchronizing with your breath.
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3. Child’s Pose (Balasana)
A wonderfully restorative pose that gently stretches the lower back, hips, and thighs while promoting relaxation.
How to do it: Start on your hands and knees. Spread your knees wide apart (as wide as your mat or hip-width), keeping your big toes touching. Sink your hips back towards your heels. Extend your arms forward on the mat, resting your forehead on the floor. Feel the gentle stretch along your spine and across your lower back. Breathe deeply and hold for 30 seconds to a few minutes, allowing your body to relax into the pose.
Important Note: Always listen to your body. Never push into pain. If any stretch causes discomfort, ease off or stop. Consistency is key!
Make these gentle stretches a regular part of your day, and you’ll be on your way to a more flexible, comfortable, and pain-free back.
Daily Health Tips by Vigor Daily 🌿