Lower back pain is a common issue that affects people of all ages, especially if your daily routine involves hours of sitting at a desk. Whether it’s due to poor posture, lack of exercise, or an injury, back pain can make even basic activities feel like monumental tasks. Fortunately, practicing simple stretches a few times a week can help improve overall flexibility and relieve physical discomfort. Start slowly and only do what feels right for your body. With consistent practice, your back will feel better in no time.
Get onto your hands and knees on a yoga mat or other comfortable surface. Begin by arching your back upward and lowering your head toward the ground. Inhale, then lift your gaze upward and arch your back down toward the floor. Repeat 5-10 times to loosen tight muscles and increase spinal flexibility.
Seated Spinal Twist
Sit on your mat with your legs extended out in front of you. Bend your right knee and place your foot on the floor outside of your left knee. You can also bend your left knee if it’s comfortable. With your right arm on the floor behind you for support, twist your torso to the right. Hold for 5 breaths, and repeat on the other side.
Begin by sitting on your heels on a comfortable surface. Slowly lower your forehead to the ground, either extending your arms out in front of you or relaxing them by your sides with your palms facing up. Breathe deeply and hold for at least 30 seconds. For extra support, try placing a folded blanket under your shins or behind your knees.