3 Simple Exercises to Relieve Back Pain
Back pain is a common issue caused by poor posture, prolonged sitting, or muscle tension. The good news? You can reduce discomfort with these three simple exercises.
1. Cat-Cow Stretch
A great way to loosen up your spine.
This yoga-inspired movement improves flexibility and relieves tension in your back.
How to do it:
- Get on your hands and knees in a tabletop position.
- Inhale, arch your back, and lift your head (Cow).
- Exhale, round your back, and tuck your chin to your chest (Cat).
- Repeat 10-15 times.
2. Child’s Pose
A gentle stretch for your lower back.
This relaxing stretch helps release tension in your lower back and hips.
How to do it:
- Sit on your heels and extend your arms forward.
- Lower your torso to the ground and rest your forehead.
- Hold for 30 seconds, breathing deeply.
- Repeat 2-3 times.
3. Knee-to-Chest Stretch
Perfect for relieving lower back pressure.
This simple move stretches your lower back and improves circulation.
How to do it:
- Lie on your back with both legs extended.
- Bring one knee to your chest, holding it with both hands.
- Hold for 20-30 seconds, then switch legs.
- Repeat 3 times on each side.
Final Thoughts
Consistency is key! Doing these exercises daily can help prevent and relieve back pain. If pain persists, consider consulting a doctor or physical therapist.