All day long, whether you’re walking, sitting or standing, your back has tremendous pressures exerted on it. Even the simple act of balancing, something most of us take for granted, involves engagement of many of your back muscles. It’s no wonder so many people suffer from back pain. The good news is, a lot of pain can be avoided simply by stretching and strengthening the back’s muscles. Here are four simple stretches to help your back stay healthy and free of pain:
- Prone press up: Lying flat on your stomach with your elbows bent underneath you and palms flat on the floor, slowly press your upper torso up and off the mat, keeping your lower body against the floor. Hold for 10 seconds and repeat 10 times. This is also known as the cobra pose in yoga.
- Knee to chest: Lying on your back with your knees bent, grasp one knee and slowly bring it toward your chest, holding for 20 seconds. Repeat three to five times for each knee.
- “Angry cat”: On your hands and knees, begin by letting your belly drop down toward the floor, holding it for 20 seconds; then slowly arch your back and hold for 20 seconds. Repeat three to five times.
- Child’s pose: Another classic yoga pose, begin on your hands and knees and then sit back until your bottom rests on your heels. Leaning far forward, reach your hands as far out as possible to stretch your spine. Hold for 30 seconds and repeat three to five times.
Of course, it’s a good idea to see your doctor before beginning any program of regular exercise to make sure you’re healthy enough, especially if you’re already experiencing back or neck pain. In some cases, stretching and exercise could exacerbate an existing condition. Give us a call at (800) 890-1964 to schedule an evaluation first!
