back pain, Back pain at home

4 STRETCHES TO EASE MIDDLE BACK PAIN

  • (A) Child’s Pose

To perform the Child’s Pose:

  1. Start in a kneeling position, with the hips and buttocks resting on the lower legs and feet.
  2. Spread the knees apart to a comfortable point. Then fold the body forwards, bringing the chest down towards the knees.
  3. If possible, bring the forehead to the floor, with the arms stretched out in front. The hands should gently rest on the floor, keeping the arms straight.
  4. Rest here for 20–30 seconds.
  5. Use the hands to gently return to an upright position.
  • (B) Cat-Cow Pose

To perform the Cat-Cow Pose:

  1. Start on hands and knees, with the knees below the hips and the wrists below the shoulders. Spread the fingers wide and press them through the fingertips to evenly distribute weight. The spine should be in a neutral position.
  2. Breathe in. Let the stomach drop toward the ground, and stick the buttocks out. Lift the head and shoulders, push the chest out, and look forward. This is the Cow Pose.
  3. Breathe out. Arch the back upward like a cat. Tilt the pelvis toward the ribs, drawing the shoulder blades away from each other and the belly away from the ground. Let the head drop toward the floor.
  4. Shift between these two poses 5–10 times.
  • (C) Thread the Needle

To perform Thread the Needle:

  1. Start on hands and knees, with the knees directly below the hips and the feet in line with the knees.
  2. Keeping the hips, knees, and feet still, walk the hands out in front until they are below the shoulders. Keep the arms straight, so that a slight stretch is felt down the sides.
  3. Take the right arm and pass it under the left arm while rotating the chest. The right hand should rest on the floor, palm up.
  4. Try to lower the right shoulder as far as possible, while gently placing the right side of the head onto the floor. Look past the armpit, toward the ceiling.
  5. Hold this position for 20–30 seconds.
  6. Push upward, using the right arm to gently return to the starting position. Then, repeat the stretch using the left arm.
  • (D) Seated twist

To perform the seated twist:

  1. Sit on a chair or the floor, with the legs crossed or straight out in front. Make sure to sit tall, while pulling the shoulder blades together and down.
  2. Slowly twist to the left side. Place the right hand on the outside of the left knee and place the left hand behind the back to provide support.
  3. Hold the twist for 20–30 seconds, then return to center.
  4. Repeat on the other side.

Repeat this stretch three or four times on each side. When working at a desk, practising this and similar stretches throughout the day can help relieve tension in the middle back. https://www.nhs.uk/conditions/back-pain/treatment/

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