Our backs are under constant strain. It's important to take care of them and relieve pain. Remember to stand up straight and stretch your back regularly. Engage in physical activity to strengthen your back muscles; in the meantime, here are a few exercises to help ease back pain.
Exercise #1: Stretch your entire back
Place your hands on the edge of a table, extend your arms and align your back in line with your arms, bending your legs as much as necessary.
Stretch for 10 seconds, inhaling and exhaling very slowly through your nose. Switch legs and repeat the exercise 3 times.
Exercise #2: Relieve the middle of your back
Standing with your legs slightly bent, round your back. Your head is relaxed forward, your arms are bent, and your hands are resting on your knees. Breathe slowly and hold the rounded back position for 10 seconds.
Exercise #3: Relieve lower back pain
Lying on your back, bend your legs, bringing your knees towards your chest.
Cup your knees with your hands and squeeze slowly while breathing in and out through your mouth.
Exercise #4: Relieve upper back pain
Kneeling with your buttocks on your heels, palms of your hands on the floor and arms stretched far in front of you, stretch your back slowly for 10 seconds.
Inhale through your nose and exhale through your mouth.
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