The Best Stretches For Your Back

Back pain is common in a wide range of workplaces; from offices to building sites. It’s a condition that can occur from actions such as lifting heavy objects incorrectly or sitting with bad posture in a chair. Being aware of your posture and positioning is important in preventing back pain.

Regularly stretching is also an effective way to release muscle tension. Ensure that you take a little time out of your busy schedule to do a few of these stretches, especially if you’re working in an office. They can improve your posture and ward off back pain.


Child’s pose

This is a common yoga pose and one of the simplest stretches you can do to alleviate lower back pain. Start on the floor, on your hands and knees. Lean your bottom back so that your thighs are resting on your calves and stretch your arms out in front of you. Staying in this pose for twenty to thirty seconds will effectively stretch out your muscles.


Child’s Pose


Knee to chest

This stretch is best for aligning your pelvis and stretching out the muscles in your lower back. Lie with your back flat on the floor and slowly bend one knee up to your chest. Hold it in position by wrapping your arms around your thigh and knee. Maintain this pose for twenty-second intervals, swapping between legs.


Knee to chest


Cat/Cow pose

This is another common yoga stretch designed to lengthen contracted muscles. Start on all fours with your knees directly underneath your hips and your hands under your shoulders. You should begin with your back parallel to the floor, and slowly stretch it upwards into an arch like a cat. Hold here for five seconds and then let your stomach fall towards the floor. Hold for five seconds and repeat.


Cat’s pose


Cow’s pose


Chair rotation

This stretch is particularly useful for office-workers who want to subtly relieve the tension in their back. Remain seated in your chair with your feet flat on the floor and twist your upper body so that both shoulders are facing one side. Hold onto the chair for support if you need to and repeat on the opposite side.


Professional assistance

If you’re experiencing continual back pain or discomfort, it’s best to consult a professional. Health clinics like BodyViva, who specialise in a range of services, can help find the best course of action to relieve your pain. If you’re wondering whether physiotherapy, chiropractic, massage therapy, acupuncture or pilates is the best method of treatment, trained professionals at BodyViva will be able to point you in the right direction. The team at BodyViva work together to find the most effective solution to your discomfort so that you can live your life free from pain. Contact us today for a consultation.