Quick Back Pain Relief
How It Works
For quick back pain relief, try this:
Stand up straight, with your feet together. Put your hands over your head, with the fingers of your two hands interlocking and your pointer fingers out. Stretch upwards towards the sky, engage your abs (to protect your back), and then slowly start bending your upper body downwards, vertebra by vertebra. Place your hands on the floor in front of you, let your head hang heavy, and begin "walking out" your legs and hips – keeping the soles of your feet flat on the floor and bending one knee at a time. Do this slowly so you can feel the full stretch in your back and hips with each knee bend.
When I do this I feel immediate relief in my lower back, more space and less tension between my bones – generally I do it for 30 seconds but you could do it for a minute if you need more time.
After you're finished, put your hands back together, engage your abs and slowly (again: vertebra by vertebra) come back up to a standing position and lower your arms. Or if you have time and/or are incorporating this into your yoga practice, you can move into Pada Hastasana (hands-to-feet pose). If you're going to move into Pada Hastasana, it might help to do a backward bend before starting this "walk-it-out" stretch – so that you've worked your back in both directions.
What You’ll Need
- 30 seconds
- your body
- flat floor/ground
nor hard Somewhat
In Bikram Yoga, this is used as a quick warm-up before Pada Hastasana and for me, it's one of the most delicious parts of the class. On days that I don't have time to practice a full yoga sequence or take a class, I still do this bit to keep my back happy.