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5 Exercises to lose that Back ache!

Posted on August 02 2017

Back aches, the horror that they are! Having lower back pains is a very common complaint in today’s times. Whether you are leading a sedentary lifestyle or a professional athlete, you can’t really escape the horrors of the infamous back pains.

Why, oh why?

For those who don’t indulge in sports or physical exercises and have corporate jobs, the main cause of back pains could be an unending rut of sitting. In all this sitting what we don’t realise is that our backs are strained because of our hamstring muscles getting shortened.

If you are an athlete and wondering how back pains get to you, you may not realise that any type of exercise that may involve weights, running, jumping or dynamic movements, adds tension to your lower back.

What now?

The simplest ways to tackle back pains are some simple stretches that can help you relieve of the aches faster.

Keep reading below for the top 5 stretches to relieve back pains.

#1 The Cat Stretch

The cat stretch helps by moving the low back muscles in two directions to help lengthen contracted muscles and soothe soreness.

Start with your hands and knees on the floor, with your hands directly under your shoulders and knees directly under your hips. Keep your spine parallel to the ground. Round your back, stretching your mid-back between your shoulder blades—similar to how a cat stretches by rounding its back. Hold this position for 5 seconds, then relax and let your stomach fall downward and hold for 5 seconds. Repeat these movements for 30 seconds.

The-Cat-Strech

#2 The Knee-to-Chest Stretch

Much like the other stretches, this stretch helps in lengthening contracted lower back muscles.

Start by lying on your back with your knees bent and feet flat on the floor. Get your hands to rest either behind your knees or right below your kneecaps. Slowly move both knees toward your chest, using your hands to gently pull your knees. Hold here 20 to 30 seconds, then return to starting position.

The-Knee-To-Chest-Strech

#3 The Pelvic Tilt Stretch

Lower back pains can make your pelvic region seem immobile. This pose helps in bringing back movement to this area.

For this pose start by lying on the floor with your knees bent and feet flat on the floor. Relax your lower back, keeping it in a neutral position. Turn "on" your core muscles and then flatten your low back against the floor by slightly tilting your pelvis upward. Repeat 12 to 15 times.

The-Pelvic-Tilt-Strech

#4 The Child Pose

The rather common yoga posture is helpful in gently stretching the lower back muscles, which are contracted if you’re in pain

Start with your hands and knees on the floor, with your hands directly under your shoulders and knees directly under your hips. Stretch out directly in front of you, extending your arms and placing your palms flat on the floor. Slowly lower your hips back toward your heels, dropping your head and chest downward as your arms extend further. If this stretch is too intense for you, try placing a pillow under your belly to prop yourself up a bit and lessen the stretch of the lower back muscles. Hold the position for a minimum of 20-30 seconds.

The-child-Pose

Use these back pain hacks to tackle back pain and relieve yourself of the horror.

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