1. Child’s Pose
- This traditional yoga technique relieves tension along the middle and lower spine.
- Helps loosen tight muscles and promote blood circulation along the lower back.
To perform this stretch:
- Start in a kneeling position. Lower your hip and sit on the floor or mat with the heels of your feet folded behind.
- Glide your hands forward.
- Stay in this position and breathe deeply for 20 – 30 seconds. Repeat 5 times.
- You should feel a mild, gentle pulling stretch over your middle and lower back muscles.
2. Knee-to-chest Stretch
- One of the easiest stretches to ease your lower back pain.
- Relieves lower back and gluteus muscle tightness.
To perform this stretch:
- Lie flat on the floor or mat with both legs stretched out straight.
- As you face up towards the ceiling, use both hands to lift and hug your knee towards your chest.
- Stay in this position with regular deep breaths for 20 – 30 seconds. Repeat 5 times.
- Repeat steps 1 – 3 with your other leg.
- You should feel a mild, gentle pulling stretch over your lower back and gluteus muscle.
3. Standing Chest Stretch
- A good stretch after spending hours of sitting hunched over a computer screen.
- Eases muscle tightness around your chest, shoulders, and biceps.
To perform this stretch:
- Find a strong and stable vertical structure, such as an empty wall.
- Straighten your arm, and place your hand and forearm facing and along the wall at a 45-degree angle from your body.
- Slowly rotate your body away from the wall.
- Stay in this position with regular deep breaths for 20 – 30 seconds. Repeat 5 times.
- Repeat steps 1 – 4 with your other arm.
- You should feel a mild, gentle pulling stretch over your chest and biceps muscle.
4. Seated Spinal Twist
- Works the middle and lower back
To perform this stretch:
- Ensure you are seated comfortably on a chair.
- With your back upright, gently turn your upper body to the right.
- You can pull on the armrest of your chair to further stretch your back (if you would like a deeper stretch).
- Stay in this position with regular deep breaths for 20 – 30 seconds. Repeat 5 times.
- Repeat steps 1 – 4 in the opposite direction.
- You should feel a mild, gentle pulling stretch over your middle and lower back.
5. Supine Twist
- Helps alleviate middle and lower back pains.
To perform this stretch:
- Lie on a flat surface with both feet on the ground, and knees bent.
- With your back on the ground, gently lower your knees towards one side.
- You should feel a mild pulling stretch over your lower back. Repeat 10 times.
- Repeat steps 1 – 3 in the opposite direction.
6. Thoracic extension
- Extends your thoracic spine to relax your paraspinal muscles that are engaged during desk-bound activities/in prolonged sitting
To perform this stretch:
- Sit in a chair with a backrest whose height ends in the mid thoracic (mid chest) region.
- Cross your fingers together and place your hand behind your head with your elbows back.
- Slowly lean back and look up to the ceiling.
- Return to an upright position.
- Repeat 10 times.
7. Cat-camel Stretch
- Helps in the movement of your spine.
To perform this stretch:
- Begin in a tabletop position with hands and knees on a flat surface.
- Length of the spine should be parallel to the ground.
- Take a deep breath, round your back and relax your neck.
- As you breathe out, lower your middle thoracic region towards the floor and lift your head slightly.
- Throughout this stretch, maintain both your arm straight and your hip position.
- Repeat 10 times.
8. The Pelvic Tilt
- Sitting down for long hours may cause lower back discomfort.
- Strengthens core muscles to provide posture stability.
To perform this stretch:
- Lie on a flat surface with both your knees bent and feet flat.
- Lower back should be in a neutral curve, with some gap in between your lower back and ground.
- Gently flatten your lower back against the ground.
- Slowly arch your lower back upwards and away from the ground.
- Repeat 10 times.
9. Hamstring stretch
- Tightness around the thighs may result in lower back aches.
- Releasing the tension in the hamstrings may alleviate the pain.
To perform this stretch:
- Sit on the floor and straighten your left leg in front of you.
- Bend your right knee, placing the sole of your right foot against the left inner thigh.
- Slowly reach towards your left toes while keeping your back straight.
- Hold for 30 seconds and repeat steps 1 – 3 for 5 times.
- Repeat steps 1 – 4 with your other leg.