On top of experiencing back pains due to sleeping in an old or uncomfortable mattress, postural misplacements, excessive sitting or the results of tedious workout, there are basic stretches you can perform to ease down and relieve pain or stiffness the natural way. It would be best to do this easy stretching in the morning to commence your day as a brand new person, instead of taking pain killers or using a back brace. This easy, 3-minute routine can also be performed also in the afternoon or any time you feel a back pain. For tools on curing back pain, you may visit this link \>\> this one \<\<.
Below are 3 minute routines for healing back pain. In this case, it is not required to use any special equipment or follow difficult instructions. What you will need is just a bed and exhausting 3 minutes of your time. You may perform it when at home, in a hospitality room or right anywhere you will feel to cure back pain.
Experts recommend the below routines to be done first thing in the morning, but it is also allowed to be performed any time of the day whenever the need arises. For a fact, following these stretches continuously will aid in keeping your back on the go and avoid stiffness from taking place.
For the directions, just perform the instructions for each of the four stretches mentioned below and complete the said number of reps or breaths. Concentrate on deep breathing, relaxation and feeling the stretch in the correct place. Whenever, there is an experience of constraints, you may modify the form.
- Sit down in a relax position.
- Place your left hand on the right knee as you raise your right hand up and over to the left side.
- Face towards the right and bend to the left to be able to reach a side long.
- Perform two deep breaths, then do the same thing on the other side.
- Do three total rounds of commencing on stretching for right and left sides.
Rocking Hip Wag
- Stand at the food of your bed and bend forward, to able to position your spine in a parallel state.
- Extend your arms at front and place the hands on the foot of the bed for support.
- Fold one knee alternatively, then slightly sway your hips.
- Keep each knee bended and at the same time taking one deep breath. Do this alternatively for both sides in 10 reps total.
Seated Cat Cow
- Do a kneeling position and place your hands at the back of your head.
- Breath an inhale and stretch the elbows on the side and open your arms as you lift your chest in breathing exercises.
- Then, breath an exhale and bend your spine forward. As you do this, drop your chin in the direction of the front chest.
- Do this alternatively while doing breathing exercises until you’ve done three full rounds.
- Do a kneeling position on the bed.
- Stretch out your hands in front of you while in bending position.
- Keep still your forehead down on the mattress and place a relaxing position of your back.
- Do ten deep breaths, while on a relax position and as well lengthening your spine.