Spring into Motion: Exercises for back pain

Spring into Motion: Exercises for back
Hey there, fellow back pain warriors! It's that time of year again – spring is in the air, flowers are blooming, birds are chirping, and it's time to shake off the winter blues. Spring has officially begun! But if you're one of the many folks dealing with back pain, you might be feeling a bit hesitant to fully embrace the season. Fear not, because I've got your back! Literally. Today, we're diving into some exercises that will not only help you bid farewell to those nagging aches and pains but also get you ready to spring into motion with gusto.

The Exercises

Spring into Motion: Exercises for back

1. Cat-Cow Stretch:

Let’s start with a classic yoga move that feels as good as it sounds. Get down on all fours, with your wrists directly under your shoulders and your knees under your hips. As you inhale, arch your back and lift your head and tailbone towards the ceiling (the “cat” position). Then, as you exhale, reverse the movement by dropping your belly towards the floor and lifting your head and tailbone (the “cow” position). Repeat this flow for a few breaths, moving at your own pace.

2. Child’s Pose:

Another yoga gem, this one is perfect for gently stretching out your lower back. Begin on your hands and knees, then sit your hips back towards your heels while reaching your arms out in front of you. Let your forehead rest on the floor and take slow, deep breaths as you sink into the stretch. Feel free to wiggle around a bit to find what feels best for your body.

3. Bridge Pose:

Time to wake up those glutes and hamstrings! Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Press into your heels as you lift your hips towards the ceiling, engaging your core and squeezing your glutes at the top. Hold for a few breaths, then slowly lower back down. Repeat for a few rounds, enjoying the subtle burn that comes with each lift.

4. Superman Pose:

Now, let’s give your lower back some love with this superhero-inspired move. Lie facedown on the floor with your arms extended overhead and your legs straight behind you. As you inhale, lift your chest, arms, and legs off the ground, keeping your gaze down to protect your neck. Hold for a moment at the top, then exhale as you lower back down with control. Feel free to add a little “flying” motion by fluttering your arms and legs for an extra challenge.

5. Seated Spinal Twist:

Finally, let’s wring out any remaining tension with this soothing seated twist. Sit on the floor with your legs extended in front of you, then bend your right knee and cross it over your left leg. Hug your right knee with your left arm as you twist towards the right, placing your right hand on the floor behind you for support. Take a few deep breaths here, feeling the gentle twist through your spine, then switch sides and repeat.

There you have it – five simple exercises to help you kick back pain to the curb and embrace the joys of spring with open arms. Remember to listen to your body and only do what feels comfortable – no need to push through any pain. So go ahead, get moving, and let’s make this spring the best one yet!

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Picture of Dr. Nichole A. Walz

Dr. Nichole A. Walz

Dr. Josh Huddleston, and I are the founders of On-The-Go Wellness®. We are husband & wife, who just so happen to be Board Certified, Licensed, Chiropractic Physicians & Certified Yoga Instructors! After practicing with other clinics in the USA and Singapore for the past 5 years, we decided to start On-The-Go Wellness® to fit our active, mobile lifestyles.

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