4 Simple Moves to Banish Back Pain
Sitting all day can leave you feeling stiff
and sore. Sitting for prolonged periods can cause or exacerbate back
issues. Consequently, when we are stuck in this position, our hip
flexors shorten in front and pull on our lower back. Over time, constant
slouching can lead to compressed disks. But five minutes of simple
stretching each day can wash away any tightness in your body. Here are
four moves you can do:
1. Back-bend Arch
Here's How: Start at the edge of your
chair. Place your hands behind you, keeping your fingers facing away
from your hips. Prop yourself up on your fingertips, drawing your sacrum
in and up to lift your lower back. Allow your back to bend all the way
up through your chest to shoulder blades and open up your entire front
body. Hold and breathe for 8 to 10 breaths, then release.
2. Cat/Cow
Here's How: Sit at the edge of your chair,
keep your feet flat on the floor. Place your hands on your knees and
inhale. Lift your chest and stick the hips out behind you. Keep your
gaze lifted and your chest open. Gently squeeze your shoulder blades
together, as seen in photo A. On an exhale, round your chest and scoop
in your belly. Curl your tailbone under, drop your head toward your
sternum, as seen in image B. Repeat for a series of 10 cycles.
knees and
inhale. Lift your chest and stick the hips out behind you. Keep your
gaze lifted and your chest open. Gently squeeze your shoulder blades
together, as seen in photo A. On an exhale, round your chest and scoop
in your belly. Curl your tailbone under, drop your head toward your
sternum, as seen in image B. Repeat for a series of 10 cycles. 3. Lower-Back Circles
Here's How: Keep your feet hip-width
distance apart, hands resting on your knees as seen in image A. Inhale
and begin circling your torso clockwise. Initiate the movement from the
base of the spine, as seen in image B. Complete about 8 to 10 rotations,
stop, and then repeat the motion. This time circle in a
counterclockwise direction. Continue to alternate for 2 to 3 minutes.
4. Roll-Downs
Here's How: Sit with your feet hip-width
distance apart. Keep your hands hanging at your sides as seen in image
A. From your head, round down through the spine, as depicted in image B.
Exhale, letting your forehead lean forward and allow the weight of your
head to bring you over until the top of your head is by your thighs, as
viewed in image C. Inhale and slowly stack your vertebrae as you round
up to sit. Draw your belly button to your spine and protect your back.
Feel the articulation as you round up and continue this up and down
movement for about 5 to 8 cycles.