If you are a working woman with a full-time job, there is one thing you definitely would have experienced at some point in life, and that’s back pain! In fact, lower back pain is the most common health complaint that physicians hear from their patients. While most women pop pills to find temporary relief, you can actually relieve yourself from back pain with these simple exercises that will not only strengthen your back but also kick pain in the butt!
- Hamstring Stretch: Lie down on your back and lift one of your legs to a 90-degree angle. Try holding your big toe with your hand and gently pull it towards your head. Hold this position for 15-20 seconds and repeat on the other leg. Stretching your hamstrings will help correct your posture, which in turn will relax your back.
- Sphinx: Lie flat on your stomach, place your elbows below your shoulder and extend your forearms forward. Gently raise your upper body without lifting your arms from the floor.Hold this position for 5-10 breaths and repeat. This pose increases blood flow in the body and strengthen your spine.
- Legs up the Wall: Lie on your back next to a wall, lift both your legs to a 90-degree angle and place it on the wall. Adjust yourself by moving closer to the wall. You can place a towel or a small pillow below your lower back to reduce the strain. The longer you hold this position, the better. This deeply relaxing pose strengthens your legs and back.
- Child’s Pose: Sit up straight with your weight on your heels, and gently bend towards the floor.Extend your hands in front of you and let your forehead touch the floor. Stay in this position for as long as you’d like. This pose gently stretches and massages the back, shoulders and legs, which tricks your body into relaxing instantly.
- Two-Knee Twist: Lie on your back and lift both your legs to a 90-degree angle. Stretch your arms away from your body, bend your knees and drop it to your right side, while you look to your left. Repeat in opposite direction. This pose encourages movement in your spine, which in turn alleviates pain and stiffness.