Backaches are one of the most troubling, annoying pains out there, and they can hang around for a long time. While there are moves that can relieve back pain once it’s started, it’s best to try and prevent it rather than cure it. Check out these simple back moves which can strengthen muscles and avoid pain.
Swimming Strokes
Place a yoga mat on the floor and lie down on your stomach. Engaging your back, slightly raise your legs and your chest off the floor. Gently kick your legs (just move your toes if it feels like too much strain) while moving your arms in a breaststroke or front crawl motion. This is excellent for strengthening muscles right the way down your spine.
Shoulder Stretches
Take a small weight or a tin of beans in each hand. Extend your arms out sideways, then bring them together in front of your chest. Repeat as many times as you can.
Chair Raises
Sit in a chair with your feet touching the floor, hip-width apart. Slowly bend forward from the waist, and then rise up again so that your back is straight. Repeat for between 10 and 12 reps. This move gets the blood flowing and helps to tone important muscles which support posture and strength.
