Back pain is a problem all of us can relate to.  Here are some simple ways to help ease the pain and even prevent back pain.

  1. Bridge on chair.  Lie on your back with your heels on a chair and your knees in alignment with your hips.  Place a yoga block or a pillow in between your legs.  Activate low deep core muscles as well as your glutes (NOT your back) to lift your pelvis off the floor.  This will create a slight bridge.  Inhale for a count of five and then exhale for a count of seven.  Take five breaths in this position, take a break and repeat.
  2. Cobra. Lie on your stomach with your hands next to your mid-rib cage (elbows bent).  Press through your palms to straighten your arms and lengthen your lumbar spine.  Inhale and exhale as you extend your spine.
  3. Functional squat. Stand with your feet hip distance apart and extend your arms forward at shoulder level.  Drop back through your hips into a deep squat.  Hold your weight in your heels with toes pointed forward, making sure to not bow your knees out.  Take five deep breaths while focusing on your midback (while inhaling) and lower back (while exhaling).


For more excellent ways to help your back, continue reading this article HERE.