3 simple stretches to help relieve back pain

The three stretches below can be performed by any ability from advanced to beginner level. These stretches are mainly used in yoga class and are great for upper and lower back pain. 

1) Yoga Cat/Cow 

For this stretch you want to start on all fours with your hands beneath your shoulders and your knees below your hips. As you exhale (breath out), gently arch you back, and as you inhale (breath in), squeeze your core muscles and round your back. Move gently and slowly between movements and repeat 10 times. 

Image 1- https://journeyforcontrol.wordpress.com/2013/09/10/daily-dose-of-exercise-yoga-for-depression-catcow/

Image 1- https://journeyforcontrol.wordpress.com/2013/09/10/daily-dose-of-exercise-yoga-for-depression-catcow/

2) Restful Pose 

This stretch is called the restful child's pose. You firstly need to be on the floor on your hands and knees, hands should be underneath the shoulders and knees should be underneath the hips. Turn your toes in and push your hips backwards bending your knees. You can then extend the arms forward, making sure your head is relaxed and holds no tension. Hold this pose for 20-30 seconds before returning to the starting position. Repeat 3 times through.

 

Image 2- https://barefeetpoweryoga.com/community-news/childs-pose-or-bust/

Image 2- https://barefeetpoweryoga.com/community-news/childs-pose-or-bust/

3) Knee to Chest 

Lie flat on your back with toes pointing to the ceiling. Next slowly bend the right leg, taking it into the chest, you can wrap your hands around the thighs, knee or shin. You want to be gently pulling the leg towards the chest. Hold for 20-30 seconds before returning the leg back to the starting position. Repeat three times on each side. 

Image 3- http://www.feelgoodyogavictoria.com/learning-centre/yoga/knee-chest-apanasana-pose/

Image 3- http://www.feelgoodyogavictoria.com/learning-centre/yoga/knee-chest-apanasana-pose/