5 Easy Exercises To Relieve Back Pain!

Do you experience lower back pain? Here’s 5 easy movements that will help to relieve lower back pain and sciatica. There should be NO PAIN when you do any of these movements. Relax into the stretches, listen to your body and move only to the point where you feel a GENTLE stretch. Do not force or struggle with the stretches – forcing is counterproductive and will only aggravate the area of concern. Give them a try and let me know how they have helped you.

#1. Easy Seated Spine Rotation – With your legs crossed, sit on your mat. Think of the base of the spine as an anchor and extend up through the crown of your head. Place your hands on the thighs or knees and gently rotate the spine clockwise, get a nice range of motion without over extending. Do 5 – 8 times and then rotate counter clockwise. 5 – 8 times.

 #2. Seated Cat/Cow – Sit up nice and tall, as you inhale bring the stomach out towards the front of the room while lifting your head and neck up towards the ceiling, feeling a nice front curve in the spine – opening up the front of the spine (this is cow). As you exhale begin to round the spine, bringing the middle of the back towards the back of the room, chin moving into the chest and tucking the tailbone. Feel the back side of the spine opening (this is cat). Move with your breath repeating 5 – 8 times. You can also do Cat/Cow on your hands and knees.

#3. Knees to Chest – Lying on your back bring your knees up towards the chest without forcing and struggling. You can rock from side to side or circle the knees in one direction and then the other. Feel the sensations in the lower back as you move – this should feel YUMMY. It is great for loosening tension!

#4. Hamstring Stretch – Using a strap, lie on your back with the knees bent. Wrap the strap around the right foot and bring the entire right leg on the mat. Keep the left knee bent. RELAX the right leg and become aware of the amount of bend in the knee. Using the STRAP to guide the right leg up towards the ceiling (DO NOT USE YOUR LEG MUSCLES – USE THE STRAP). It is important to keep the bend in the right knee exactly like it was on the floor – only come up as far as what is comfortable for you without over stretching, struggling or forcing. The SECRET to this exercise is to keep the leg RELAXED. Bring the right leg down to the mat and repeat 7 more times. On the 8th time, hold the foot up towards the ceiling keeping the leg relaxed. Hold for 1-2 minutes. Then switch the strap to the left foot and repeat the exercise on the left making sure the right knee is bent.

#5. Thread the Needle – Lying on your back, bend both knees with your feet on the floor. Bring the right foot over the left thigh and then lift the left leg off the floor. Bring the right hand in between the legs and clasp the hands behind the knee. Keep the head and neck on the floor. If you cannot reach your leg with your hands use a strap. Hold for 1-2 minutes and then repeat on the other side.into the stretch for what is appropriate for you. You should feel a GENTLE stretch, with no struggling or forcing.

Bonus!! Legs Up The Wall – Place a folded blanket about 5 inches away from a wall. Sit with your right side next to the wall and gently bring the left side of your body to the floor in a fetal position. Then bring your legs up the wall. COMPLETELY RELAX!! Bring the arms out to the sides of your body or rest them on your stomach. Close your eyes and relax in this position for 5 – 15 minutes.

NOTE:   There should be no pain with any of the above exercises. Listen to your body and only move into the stretch for what is appropriate for you. You should feel a GENTLE stretch, with no struggling or forcing.