Say Goodbye to Back Pain: 5 Stretches to Bring Relief and Comfort

Back pain is a common ailment that affects people of all ages and it can dramatically reduce the quality of life but whether it's caused by poor posture, muscle strain, or a sedentary lifestyle, incorporating gentle stretches into your daily routine can be a be a very supportive way to relieve the pain and improve overall wellbeing.

So, let’s dive straight in and explore five stretches that target key areas of the back to help alleviate pain and tension.

1. Cat-Cow

Cat-Cow (or Marjaryasana) is a gentle movement that helps to free up the spine and alleviate tension in the back muscles.

Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips. Inhale as you arch your back, dropping your belly towards the floor and taking your gaze forward or slightly up towards the ceiling (Cow Pose). Exhale as you round your spine, tucking your chin towards your chest and drawing your belly button towards your spine (Cat Pose). Continue to move between Cow Pose and Cat Pose, flowing with your breath for several rounds.

2. Child's Pose

Child's Pose is a restorative yoga pose that gently stretches the spine, hips, and shoulders while promoting relaxation and release.

Start on your hands and knees in a tabletop position. Bring your big toes together and separate your knees wide apart, before slowly sitting back on your heels. Extend your arms forward on the mat, lowering your chest towards the floor and resting your forehead on the mat. Breathe deeply into the pose, feeling a gentle stretch along the length of your back.

3. Thread the Needle

This pose targets the muscles along the sides of the spine, helping to release tension and improve flexibility.

Start on your hands and knees in a tabletop position. Reach your right arm underneath your body, threading it between your left hand and left knee, and lowering your right shoulder and ear to the mat. Press into your left hand to deepen the stretch, feeling a gentle opening along the right side of your spine. Hold for several breaths, then switch sides and repeat on the left side.

4. Seated Forward Fold

This is a classic yoga pose that stretches the entire length of the spine, hamstrings, and calves, promoting release and relaxation.

Sit on the floor with your legs extended straight out in front of you. Inhale to lengthen your spine, then exhale as you hinge forward from the hips, folding your torso over your legs. Reach your hands towards your feet or shins, allowing your head to hang heavy towards the floor. Relax into the stretch by breathing deeply, feeling a gentle lengthening along the spine and backs of the legs.

5. Figure 4

The pose targets the muscles of the hips and glutes, which, when tight or tense, can contribute to back pain.

Lie on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left knee, flexing your right foot to protect your knee. Thread your right arm between your legs and interlace your hands below the left knee. Gently draw your left leg towards your chest, feeling a stretch in the right hip and glute. Hold for several breaths, then switch sides and repeat on the left side.

What else do you need to know?

Remember to always listen to your body and move mindfully. Never force yourself into a stretch that causes pain or discomfort.

Incorporating these five stretches into your daily routine can help alleviate back pain, improve flexibility, and promote overall spinal health and with consistent practice and patience, you can enjoy greater comfort and mobility in your daily life.

And be sure to let us know how you get on!

And if you are interested in learning more, take advantage of our 7-day free trial to visit the Asana Lab on Sattva Connect. Your Support to an Awakened Life!