When dealing with back pain, it is likely that a person wants to stay in bed all day. Staying active throughout those aches is what can alleviate the some of the issues. Three stretches that can help alleviate the pain are child’s pose, a knee to chest stretch, and a forearm plank. These stretches all work to release the tension in your back without pushing a person too hard.
Child’s pose is the most common pose in yoga. The position stretches the lower back muscles, which helps with the pain of the contracted muscles.
How to: Begin in tabletop position on your hands and knees. Extend your arms out in front of you and slowly sit your hips onto your heels. Drop your head and chest downward and extend your arms further in front of you. If this stretch becomes too uncomfortable, place a pillow under your stomach to lessen the stretch of the muscles. Hold this pose for 20 to 30 seconds or as long as you’d like.
Knee to Chest:
The knee to chest stretch lengths the lower back muscles releasing the tension on the muscle.
How to: Begin this stretch by laying down with your back on the floor, knees bent, and feet on flat on the floor. Wrap your hands behind the knees or around the kneecaps and gently pull your knees to your chest. Hold for 20 to 30 seconds. For optimized results, rock back and forth to help massage the area. If this pose becomes too uncomfortable, bring one knee to your chest while your other leg stays flat on the floor.
The forearm plank helps activate your core while also relieving pressure off of the lower back.
How to: Begin in the upward position of a push-up. Bring your forearms to the ground while keeping your arms and legs in the same position. Hold for at least 30 seconds.