Stretch!

Back in July, we told you how important it was to stretch on this very blog. Today, we’re going to be a little more specific and give you three great stretches to try that can relieve lower back pain.

If you practice yoga, some of these may already be familiar to you.

Angry Cat Stretch

The angry cat stretch is fantastic for beginners.

Come down onto the floor on all fours, making sure your knees are under your hips with your shins placed firmly on the ground. Look down at your hands, which should be placed directly under your shoulders with your fingers spaced widely apart and facing forward. Look down at the space between your hands. You should be in a flat tabletop position in a straight line from your head to your tailbone.

Start by taking a deep breath. As you exhale, use the muscles in your core to push your belly towards your spine, curving your back toward the ceiling. Hold this pose for a count of 10 before relaxing back into the original position. Repeat this maneuver another two to three times in order to achieve optimal results.

Two-Knee Twist

Here’s another easy stretch for beginners: the two-knee twist. Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side.

Child’s Pose

Child’s Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso.

On your hands and knees, sit back so your buttocks are resting on your heels. Reach your hands forward to lengthen your spine and feel a stretch in your middle back. You can reach your hands to either side to focus the stretch on the opposite side of your spine. Hold for 10-30 seconds and perform 2-3 repetitions.