With the extended lockdown, all of us have not just been working from home, but working from that one single desk or bed all day long. Working hours are going beyond the regular and messing with our schedules, and we tend to keep sitting at the desk, or on the bed, throughout the day. And working in the same position for about 10-12 hours a day, without any movement, can cause your lower back to hurt. So, work those sore muscles and stretch them out with these exercises for lower back pain. Here’s how.
1. Child’s pose
Child’s pose, or bal asana, is an incredibly easy way to stretch your lower back muscles. Not just those, it stretches your whole spine, neck, ankles, shoulders, and thighs. It also improves blood circulation and digestion. You can do this multiple times a day in order to stretch your whole body and eliminate pain and stress built up in your muscles. Here’s how to do it.
2. Cat-Cow pose
This is one of the quickest and easiest exercises for lower back pain. It helps in the movement of the spine and releases any tension or stress in the muscles. It also enhances blood circulation in the entire area. Doing this exercise for a minute or two every day not only eliminates the back pain but also strengthens your back muscles. Here’s how you should do it.
3. Pigeon pose
The Pigeon pose is an extremely beneficial pose to work the muscles of your lower back. It also stretches out your hip, thigh, and gluteal muscles which can relieve back pain. Go slow, and put a blanket under your hip to make it a little easier. Here’s how to do the Pigeon pose.
4. Sphinx pose
Apart from your back, the Sphinx pose also stretches your shoulders and torso. Doing this every day can help your back and core muscles become stronger and more flexible. Here is how to do it.
5. Pelvic tilt
Pelvic tilts are a good way to work your abdominal muscles which affect your back pain. They remove any tightness and stress in the muscles. This exercise also strengthens your core and makes it more flexible, so you can do it once a day. Here is how to do pelvic tilts.
6. Knees to chest pose
This is one of the best poses to start your morning. It stretches and relaxes your lower back muscles. The knees to chest pose is a great way to relieve all the tension and pain built up in your back and hips. It works all the muscles in your lower back and eases out the stiffness in your body.
7. Seated forward fold pose
This pose helps elongate your tailbone and stretch your spine. It helps in enhancing your flexibility and relieves your lower back pain in four to five sessions. The seated forward fold pose is the perfect way to start your workout as it warms up the body and increases blood flow. Here is how you should do it.
8. Downward facing dog pose
To make your workout better, include the downward facing dog pose. This leads to more movement and relieves back pain due to the stretch caused in the spine and back. It relaxes the entire spinal column and works the muscles in the back and is one of the best exercises for lower back pain. Here is how to do the downward facing dog pose.
Get moving people, and don’t let your work schedule in lockdown tire you out. Also, follow these easy steps to feel happier, healthier, and more productive at this time.