If you spend several hours a day sitting over a desk, or in front of a computer, watching TV, or even making crafts, like knitting or painting, it’s possible that you occasionally suffer from back pain. 

Today, Salud brings you a few stretching poses you can try to alleviate your back pain.

Cat/cow pose: This simple stretch provides the back with a nice flexion and extension and helps relieve tensión from the lower back while providing the back with mobility.

  • To do this pose, start on all fours, with your shoulders over your hands, and your hips over your knees.
  • Take a slow inhalation, and when you exhale, round your spine, pointing your head down for “cat.”
  • While you inhale again, point your head, chest, and tailbone to the ceiling, arching your back for “cow.”
  • Repeat this exercise completely about five times, holding every cat and cow for about 5 seconds.

Downward facing dog: During yoga, this is a common transition pose that relieves tightness from the back of our legs, which in turn leads to lower back pain.

  • Starting from cat/cow pose, lift your butt, and press back into a downward-facing dog.
  • Keeping your hands open for good balance, relax your head between your arms, keeping your back as straight as possible with your sternum pointing at the floor.
  • If you feel too much tensión in the back of your legs, you can slightly bend your knees.

Sphinx pose: This stretch is super complete since besides creating a nice curve in your lower back, it engages the abs, and your upper back and shoulder muscles.

  • Lying on your stomach, with your legs straight out behind you, place your elbows under your shoulders.
  • Lift your chest off the floor, and lengthen the spine while keeping the shoulders relaxed.

Spinal twist: Besides being a great stretch for your back, the spinal twist offers an amazing gentle massage to your internal organs, which means it can also aid digestion.

  • Laying on your back, hug your knees into the chest.
  • Drop both knees to one side, while twisting the torso to the other side.
  • If keeping both knees together as you twist turns difficult for you, you can variate the exercise by keeping the bottom leg extended.
  • Hold this pose for a few minutes on each side.

Child’s pose: This is a super simple pose you can finish any stretch or workout with. It releases tensión from your back without major strain, and it offers you a moment to connect with your breath.

  • Kneel on your mat, with your knees slightly apart, and your feet together behind you.
  • Inhale, and as you exhale, lay your torso over your thighs.
  • Resting your forehead on a mat with your arms extended in front of you, try to lengthen your spine and neck by drawing your crown away from your shoulders.

Remember to take these poses slowly, and hold them for a few minutes. Repeat this practice a few times a week, or every time you need to release tension from your back.

You can call us at 1-800-299-7917 to make a virtual appointment with Doctor Rigoberto Perez Diaz, or visit our website www.salud.bz, we will gladly assist you. Remember to follow us on Facebook and Instagram and do not forget to tune into our daily program SALUD TV.