Back pain is triggered by many activities and even sleeping in the wrong position can cause achiness in your back. When you’re dealing with back pain, I’m pretty sure that the first thing that pops-out in your mind is to apply some burning ointment over the aching area and let it take effect. Yes, it works for the moment, especially those capsaicin-based ointments, but to balance up the pain you must some low-impact workout to stretch and strengthen the back muscles.
These exercises will not only ease your back pain, but it will also strengthen your back and core muscles to help prevent further injuries.
It takes only 20 minutes per day, so every time you feel soreness in the back you can perform the following exercises.
You need: yoga mat
1. Squat Spinal Length
Image Credits: Squat Spinal Length
– Bend both legs, one at a time, until the knees are pointing to the ceiling and the calves come close to the back of the thighs.
– Lean forward, and raise your seat.
– Squat on your feet.
– If your heels rise up, place a rolled blanket beneath them.
2. Back Extension
Image Credits: Back Extension
– To start, lay in prone position (face down, stomach on floor) with your toes on the ground, and fingertips ear level.
– Keeping your toes on the ground and fingertips at ear level throughout the whole exercise, simply lift your chest up as high as you can, then return back under control into starting position.
– As you come up to your highest point during a back extension, you should really feel your lower back contract.
– If you want to get more glutes involved, you can lift your feet up off the ground as you bring your chest off the ground.
3. Back Extension With Locked Heels
Image Credits: Back Extension With Locked Heels
– Lie on your stomach with your feet flexed, knees touching, and elbows a few inches in front of your shoulders.
– Pull your shoulders away from your ears, and gently squeeze the knees and elbows toward the centerline of body.
– Press knees, toes, and elbows into the mat as you lift your hips up to the height of the shoulders.
– Tighten your core and maintain a long, neutral spine.
– Pull the elbows and knees toward each other (as though you’re trying to bring the top and bottom of your mat together), and hold the plank for 20 to 30 seconds.
– If you begin to tremble, you’re doing this right.
Image Credits: T
– Perform this like the Y raise, only move your arms so that they’re out to your sides—perpendicular to your body with the thumb side of your hand pointing up and raise them as high as you comfortably can
Image Credits: Plank
– When you begin this move, you can place your knees on the ground if needed. Once you master the forearm plank on knees, you can move up to a full forearm plank.
– The forearm plank should be done in time increments.
– Start with 10 seconds.
– Once you can hold it for that long without letting your back sag or feeling a strain, add ten more seconds.
– Continue to do this until you have reached a full 60 seconds.
Image Credits: Yogamerge