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Posted By : airawear - 2/20/2017 2:10 AM

I've compiled some stretches you can do in your office/room to help relieve your lower back tension/pain.

Several of these stretches are taken from yoga so if you already do yoga, you might find them familiar.

I hope this is helpful to you!

1. Cat and Cow Pose | GIF

Step-by-Step Instructions:

- Get on your fours (hands and knees) – shoulders over wrists, hips over knees
- Let your spine sink in (chest closer to the floor), while breathing in: apparently this is how a cow eats
- Hold the position
- Now arch your back away from the ground while breathing out: this is like a cat arching up to look bigger
- In relation to the ground, your spine is concave at step 2, and convex at step 4

2. Child’s Pose | GIF

Step-by-Step Instructions:

- Kneel down: Knees are shoulder width apart, both your feet soles are facing away from the ground (that means your toes aren’t supporting your weight)
- Bring your butt down to your heels
- Bring your forehead to the floor (or as close as you can get)
- Let your belly touch or come close to your thighs
- Your arms can either rest by the side, relaxed OR stretch forward (as far away from your feet as possible)

3. Legs Up The Wall | GIF

Step-by-Step Instructions:

- Get a pillow (or roll up a towel/blanket until it’s as thick as your fist)
- Find a wall!
- Place the pillow about one hand away from the wall
- As you place your butt on the pillow, lie your upper body on the ground
- Adjust your hips and butt such that the back of your thighs comes into contact with the wall
- Your legs should straighten and lean against the wall
- Your tailbone should be dropping into the gap between the pillow and the wall

4. Supine Spinal Twist | GIF

Step-by-Step Instructions:

- Lie flat on your back
- Raise your legs to the extent that your hips are slightly above the ground
- Bend your legs such that they form a 90 degree angle, knees stuck together
- Spread your arms flat and wide, fingers and palms pressed onto the floor
- Slowly and gently twist your hips to the right side. The side of your right knee will be close to, if not touching, the ground
- If your left shoulder lifts off, that’s fine. Do keep both shoulders as flat (to the ground) as possible.
- Hold and take deep breaths
- Slowly recover and raise your hips and knees to face skyward
- Repeat steps 5 to 7 for your left side

5. Cobra Pose | GIF

Step-by-Step Instructions:

- Lie flat on your stomach
- Place hands by your chest, palms facing down
- Raise and straighten your arms, while arching your back. Your hips, thighs and feet (soles facing sky) are in firm contact with the ground.
- Finally, extend your neck to face the ceiling and stretch it too Hold the position
- To recover, either lie back down so you can repeat the stretch… Or raise your hips up slowly to table pose to exit and get up.

6. Knee To Chest / Seated Knee To Chest | GIF 1 / GIF 2

Step-by-Step Instructions:

- Lie flat on your back
- With one leg bent (knee raised), cross over the other leg to form a figure 4 with both legs
- See how there’s a hole formed between your legs? Put one hand through it and the other hand on the outer side of the grounded leg
- Use both hands to grab the thigh of the grounded leg
- Use both hands to raise and pull the legs toward your chest
- Hold the position and stretch To stretch the other leg, repeat steps 2 to 6 for the other side

7. Standing Lower Back Stretch | GIF

Step-by-Step Instructions:

- Stand straight, and place palms behind your hips
- Lean your back slowly while keeping your head aligned with your spine, pushing your hips forward to counterbalance
- Arch your spine until you start to see the ceiling (or even the people behind) Slowly return to the standing position
- Alright, that is all for now! Once again, let me know if there’s anything I can improve on. smile

Just wanted to add that more exercises to help back pain can be found here. I’ve compiled 32 of them here in this blog post.

I removed your link because you ask for email addresses. We don't allow that on this forum.


Post Edited By Moderator (Sherrine) : 2/20/2017 6:02:13 AM (GMT-7)

Posted By : Kriya - 2/20/2017 5:33 AM
Nice done, i would like to post too, about meditation postures, but i have little knowledge with vid editing and i think its a lot of work there.

Post Edited (Kriya) : 2/20/2017 4:47:05 AM (GMT-7)

Posted By : Sherrine - 2/20/2017 7:11 AM
Hi, Airawear, and welcome. Thank you for sharing your exercises. I think some of these could be helpful with some of our members. I have some extreme problems with my back so I do have to be very careful as to certain movements. If I don't, I end up with a back flare up.


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Posted By : BnotAfraid - 2/22/2017 3:44 PM

Legs up the Wall

Is very supportive of the lower back.

I find this pose extremely useful for insomnia and racing thoughts. It relaxes the body, puts blood in the Brain at a slow rate and gently stretches hamstrings and calves.

The result is a body relaxed and renewed for sleep.

Thanks for posting.

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