Do you need to ease reoccurring back pain? Below are several stretches to help relax your back discomfort.
Sit on the floor with your legs crossed. Place your left hand on right side of your head, and gently pull toward left shoulder (keep shoulder down), feeling a stretch on right side of your neck. Hold for 3 deep breaths. Return to start and repeat on right side.
Lie on your back with your feet off of the floor, and cross your right ankle over the left knee. Grasp the back of your left thigh, near the knee, and gently pull your legs toward your chest, feeling a stretch in the right hip and buttock regions. Hold for 3 deep breaths. Switch legs and repeat.
Seated Spinal Twist
Sit with your knees bent with the left leg stacked on top (or sit cross-legged). Extend your right arm, placing it on the outside of your left knee. Placing your left hand on floor behind you, twist gently to the left, moving both the head and shoulders with your torso. You should feel a stretch up and down the spine. Hold for 3 deep breaths. Return to center, switch legs, and repeat to the right side.
Lie face–down with both knees tucked under you, with your arms extended out front front so you feel a stretch from your shoulders down your lower back. Take several deep breaths to release all the tension in your back. Now, slowly walk both arms to the right so that your torso extends toward 2 o’clock position. You should feel a stretch on the left side of your torso. Take 3 deep breaths. Return to center and repeat to the left side.
Lie on your back and bend your knees over your chest. Hold the backs of both thighs and gently pull your knees further in towards your chest, feeling a stretch in your lower back. Hold for 3 deep breaths.