ActiveA trainer recommends these four stretches to relieve back pain after a long day sittingRelieve your sore, stiff back with these four simple stretchesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveA trainer recommends these four stretches to relieve back pain after a long day sittingRelieve your sore, stiff back with these four simple stretchesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Relieve your sore, stiff back with these four simple stretches
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
If you have a sedentary 9 to 5 job, then your back is probably prone to a bout of stiffness now and again. Heading out for a quick walk, doingstrength training, a Pilates or yoga class, can all help relieve this but, if you’re pushed for time, then give these four stretches a go from Luiz Silva, Head of Fitness & Wellbeing and Personal Trainer atCastle Royle.
“These four stretches flow into a nice routine and mobilise and stretch the back chain of muscles” says Luiz. “These muscles usually get really tense and tight, so it will help release them, while also increasing the range of motion through the whole spine.” Perform 15 to 30 seconds of each exercise below, moving from one movement into the next as Luiz advises. It also makes a great routine to do at the end of a workout too.
1. Cat stretch
(Image credit: Future)
(Image credit: Future)
This is a popular yoga pose that can bring flexibility to the spine as it moves it from extension into flexion. It can also help ease tension in the lower back, shoulders and neck.
To do:
2. Cobra
(Image credit: Future)
(Image credit: Future)
The cobra pose is particularly good if you’ve been sat all day because, not only does it stretch out your back, but your chest, abs and hip flexors.One studyeven showed that practicing yoga for 12 weeks (which included the cobra pose), helped improve lower back pain.
To do:
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3. Downward facing dog
(Image credit: Future)
(Image credit: Future)
The downward dog actually stretches out many of your posterior chain muscles at once, including your back, hamstrings, calves and ankles. It’s not the easiest of moves for everyone to get into, so make sure you check out Luiz’s tip below.
To do:
Tip:If you have tight hamstrings, you’ll struggle to keep your knees and back straight during a hip hinge, so just bend your knees until you find a comfortable back position (like in the photo).
4. Child’s pose
(Image credit: Future)
(Image credit: Future)
If there’s one stretch that can give you that really satisfying feeling, it’s the child’s pose. It’s another popular movement that dominates yoga and Pilates classes, and for good reason, as it offers a nice stretch to the back, shoulders and the muscles around your hips.
To do:
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