Do you Always Wake up With a Back Pain? Add These 5 Simple Exercises to Your Morning Routine

Let’s agree that back pain can wreck our fitness regime and make our lives difficult at some point of time in life. The companies are switching back to work-from-office models, which has exponentially increased our sitting time. Sitting for a long stretch of time without any physical movement can cause you a lot of health concerns and a stiff back is definitely one of them.

If your back pain is killing you, then you have come to the right place. We bring to you 5 simple stretching exercises that give you relief from back pain and may also strengthen your back muscles.

Let’s get started:

1. Child Pose

Child pose is a gentle stretch and is considered perfect for beginners. It helps you stretch your back, hips, thighs, and ankles. If you’re suffering from a severe back pain, this is going to work wonders for you!

Here’s how you do it:

1 Settle down on a Yoga mat on your hands and knees.

2 Spread your knees as wide as the yoga mat and keep touching your foot thumb on the floor.

3 Root your forehead to the floor or a block. There is an energy point between your eyebrows that stimulates the vagus nerve.

4. Rest your belly between your thighs and relax your shoulders, jaw and eyes.

5. Stretch your arms in front of you, with your palms turned towards the floor.

6. Repeat this 7-8 times.

 

2. Knee to Chest Stretch

If you have a chronic back ache, knee to chest stretch would be the best exercise for you. It focuses on the smallest of your back muscles and provides instant relief to your back pain.

Here’s how you do it:

1 Lie down on your back, straight. Keep your hips and lower back on the floor.

2 Slightly bend your right knee and hug it towards your chest. Make sure that your back is still touching the floor.

3 Inhale deeply and hold this position for 20 seconds. Now, relax and lower your knee.

4 Repeat the same steps with your left knee.

 

3. Sphinx Stretch

Sphinx stretch gives your back and butt the maximum stretch and can strengthen your spine. It can help you relax your back muscles and reduce stiffness.

Here’s how you do it:

1 Lie down on your stomach and push your public bone towards the ground.

2 Place your elbows underneath your shoulder blades.

3. Press the tops of your feet on the ground and engage your quadriceps and kneecaps.

4. Lift your body & inhale and exhale.

5. Hold the position for 1 minute.

 

4. Lower Back Rotation

It helps in relaxing your spine and improves blood circulation. It’s recommended to do this exercise when you work on your back in the gym. It helps in relaxing the back muscles.

Here’s how you do it:

1 Lie on your back. Bend your knees forward, keeping your feet flat on the floor.

2. Relax your neck and lower back on the floor.

3. Drop both knees to one side and turn your head to the other side while keeping your shoulders flat on the floor.

4. Hold the position for 20 seconds.

5. Switch sides and repeat the exercise.

 

5. The Bridge Exercise

This exercise helps you with stabilizing your spine. It also helps in strengthening your back and hip muscles. The exercise is great for facilitating pelvic motions and strengthening the lower back muscles.

Here’s how you do it:

1. Lie down on your back.

2. Bend your knees, keeping your feet flat on the floor.

3. Keep your head and shoulders relaxed.

4. Tighten your gluteal & abdominal muscles and raise your hips.

5. There should be a straight line between your shoulder and your knees.

6. Hold the position for 10-15 seconds and breathe gently.

7. Return back to the normal position and repeat the exercise 7-8 times.

 

Adding these five stretching exercises to your daily morning routine can actually cure your back pain and break the chain of back muscle stiffness.