Do you suffer from back pain or stiffness? Or do you want to take preventative measures against back issues?
Back discomfort is one of the biggest pitfalls in the working world, leading to one in every four people being unable to work because of back pain. Frankly, back pain sucks. But how can you avoid it?
The best way is to learn back relaxing techniques. Once you know how to relax your back muscles, they’ll no longer be tight and wreak havoc on your body. Read on to discover the best way to relax your back and assuage any aches or pains.
Seated Twist
Start by sitting up straight in your chair with both feet planted firmly and your hands resting on your thighs. Next, twist your torso to one side and press your left arm against the outer portion of the right knee. Allow your right arm to hang off the side of the chair and keep your back straight. Hold this position for 20-30 seconds and repeat on the other side.
This stretch can help reduce neck, shoulder, and back tension, improve spinal flexibility, and release stress. You can do the seated twist throughout the day to keep your back relaxed and comfortable.
Child’s Pose
To do the Child’s Pose, kneel on the ground with your knees together and your big toes touching. Sit back on your heels and slowly lower your torso until it rests over your thighs. Reach your arms forward and rest your forehead on the ground. Breathe slowly and deeply. Remain in this position for 5-10 minutes or as long as you feel comfortable.
You should feel an immediate relief in the back. As you continue to relax in this pose, your entire body should start to feel more relaxed, which can be beneficial for stress relief. From there, you can transition into a seated position or even a gentle forward bend.
Threading the Needle
To perform threading the needle, start in a four-point kneeling position. Place one hand in front and the other on your back, and thread the arm behind your back underneath your body and into the space between the arm in front and the floor.
Hold for a few deep breaths, then switch sides. It stretches the rhomboids, teres major and minor, and the lower trapezius, releasing tension in the back. It also helps to open up the chest and improve postural alignment.
Cat-Cow Pose
Get onto your hands and knees and place your wrists directly beneath your shoulders to get into this pose. Arch your back like a cat and let your belly sink, then reverse the posture, lifting your head and tailbone.
Alternating between these two postures stretches the spine and releases tension from the lower back. It’s important to move slowly and maintain your back’s natural range of motion. Breathing deeply and listening to the steady rhythm of your breath as you drive will further aid relaxation.
Latissimus Dorsi Stretch
To perform this stretch, stand with your feet hip-width distance apart and your elbows bent at the chest level. Raise your arms up and away from your body, keeping your elbows tilted and pointing your fingers out. Then press your hands against a wall or doorway, exhaling and pushing your chest forward with your arms held straight.
Hold the stretch for 15-30 seconds and release. This stretch is ideal for anyone suffering from lower back pain, shoulder tightness and tension, and poor posture since it opens up the chest and shoulder muscles while strengthening and stabilizing the shoulder bones.
Bird Dog
To perform the exercise, first come onto all fours, ensuring that your hands are directly beneath your shoulders and your knees are below your hips. Start by extending your left arm out and lifting your right leg simultaneously. Keep your knee bent and hold for a few moments, then repeat on the other side.
With practice, the Bird Dog can help to strengthen the core muscles which support your back and help to alleviate back pain. It can also be used to return to a neutral spine. You can use these relaxing exercises for your auto accident treatment, especially when your feeling some back tension.
Cobra Pose
To practice the cobra pose, start lying on your stomach with your forehead on the ground. Place your hands’ palms down on either side of your ribs and press into the ground. Turn your head to one side and tuck your chin. Slowly lift your chest off the ground as you inhale while keeping your lower body on the ground. Heels should remain depressed on the floor.
Keep your neck and arms straight, and ensure your shoulders are away from your ears. Exhale and slowly lower down. Repeat this up-and-down movement for a few minutes for maximum relaxation. With every inhalation, feel your back expanding. As you exhale, feel the tension melt from your spine and back muscles.
Pigeon Pose
To move into the pose, begin on all fours, slide your right knee forward, and place it on the floor behind your right wrist. Rest your right shin on the ground and straighten your left leg behind you while keeping your hips and shoulders square to the floor.
Place your hands firmly on the ground and begin to walk them forward. Hold this posture for up to two minutes, and try not to overarch your back. Breathe deeply and use your exhales to sink deeper into the pose. This back relaxing technique is excellent for opening tight hips and helping to reduce lower back pain.
Try Out These Back Relaxing Techniques to Alleviate Chronic Pain
Whether you are trying to relax after a stressful day or relieve chronic pain, in order to find relief, it is important to take the time to properly relax your back using the right techniques.
Take the time to look into these helpful back relaxing tips and start applying them today to get the relaxation and relief you need.
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