Having a back pain can be very disturbing and it can happen to just anyone. Irrespective of how structured you are and how well you usually sit at your desk or how fancy your neck-protecting pillow is… no one is safe. However, there are some simple things you can do to ease and prevent back pain.

Stretching out the right spots can make a lot of difference. So whenever you feel a pain, here are some exercises that can help ease them.

See Also: 5 Must-Do Exercises for the Spring

For Lower Back Pain

Pelvic Tilts

Easy exercises to relieve back pain
Photo credit: fitneass.com

This is one of the best ways to ease back lower back pain. Start by lying on your back, then, opening your leg and hip wide apart and knees bent, then raise your pelvis using your leg strength and hold for five-10 seconds before lowering down slowly vertebra by vertebra. Repeat three-five times.

Knee Rolls

You can get an instant relief with knee rolls. Again lie on your back, and fall your both knee to the right, then to the left. Stay on each side for a count of five. Repeat for as long as you can.


Photo credit: fitneass.com
Photo credit: fitneass.com

This wonderful yoga move can help soothe you back and bring flexibility to your back. Start by kneeling and putting both hands on the floor like a cat. Then move by pulling your back to a concave position and your head and tailbone are pointing towards the ceiling. Repeat for a minute or two.

See Also: 2 cardio exercises for fast weight loss and how to do them

For Neck And Shoulder Pain

Legs Up The Wall

Legs up the wall relieve pain from the back taking the weight off over-used limbs and back muscles. Lie down on the floor and raise your legs against the wall. Make sure your bum is touching the wall and your tailbone flat to the floor. Stretch out your arm and let the position do all the stretching your body needs.

Cobra Pose

Photo credit: satyaliveyoga.com.au
Photo credit: satyaliveyoga.com.au

Neck and upper back pain is mostly caused by bad posture and sitting at a computer all day. And this yoga pose can help relieve the pain.

Do this by lying on the floor with your hands underneath your shoulders, then use your core and back muscles to lift and look up like a snake rearing without putting too much of your weight on your hands. Hold for a few seconds and release.

See Also: 5 Exercises to Do in a Cramped Apartment

Pectoralis Stretch

This chest related stretch will make all the difference to your back. You can do this using a doorway.

Hold your arm against the door frame at a right angle and lean your body forwards to create the stretch. Only go as far as is comfortable don’t force it if you feel pain. Then repeat on the left angle too.



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