3 Key Exercises to Soothe Your Sore Back

An aching back is zero fun—Here are three exercises to soothe, strengthen, and rejuvenate.

The Core Problem

Many times the origin of back pain comes from a weak core. Strengthening back and core muscles can help you avoid soreness and injury in the future. In the meanwhile, our objective is to get rid of pain. Certain yoga moves can be essential to recreating a healthy spine.

Some of the most common complaints are soreness, stiffness, and aches in the back, neck, and shoulders. Common causes of these complaints are from stress. (Breathing deeply during the exercises will help release tension, too.)

Other reasons for back annoyances are from: sitting improperly in your chair, poor posture, carrying a heavy purse on the same arm, bad mattress and/or pillows, and lousy footwear. This includes flip-flops as well as stiletto heels. Keep these in mind so that when you fix your back, you don’t mess it up again.

The Moves

Our vertebral column is categorized into three sections. The lowest portion is called the Lumbar. The middle is the Thoracic, and the upper section is the Cervical. Certain yoga poses focus on specific sections of the spine. Choose the ones that focus on your area of discomfort. Grab a mat, towel, or place yourself on carpeting or a soft wood floor. Let’s begin…

1) The Cobra

Lie flat on your belly, keeping the tops of your feet on the floor. Keep your thighs pressed into the floor as well. Spread your hands down on the mat under your shoulders. Keep your elbows pressed into your body.

Take a deep breath in, and lift your head and chest off the ground by straightening your arms. Bring your chin and your glance upwards. Hold the pose for 10 seconds. Exhale while bending at the elbows and releasing you chest and head back to the mat.

2) The Cat

Get on your hands and knees, keeping your back as flat and even as possible. Keep your head neutral and your eyes looking down at your mat. Take a deep breath in and hold it for five seconds.

As you exhale, round your spine towards the ceiling, like a scaredy cat. Relax your neck and let your head hang down comfortably. Inhale and return to your tabletop position, bringing your head back to a neutral placement.

3) The Child

Kneel, tops of feet pressed to the floor, now press your butt down. Reach forward with your chest and arms. Reach your fingertips way out in front of you onto the floor. Your head should be down and your neck relaxed.

Hold this pose for as long as you like. Breathe slowly and deeply and relish this lower-back stretch.

Repeat each move several times or mix and match. There are virtually hundreds of poses that are gentle and promote both healing and health maintenance. Adding yoga positions and stretching to your regular workout regimen can help keep you less sore and more injury free.

Check out www.GetThrive.com for more tips on taking care of your human temple.


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