I use two bodyweight exercises daily to relieve back pain in just two minutes

ActiveI use two bodyweight exercises daily to relieve back pain in just two minutesDon’t worry – there’s no downward dog involved!When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

Don’t worry – there’s no downward dog involved!

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty)

Man doing stretches

(Image credit: Getty)

For me, back pain is more than just a niggling feeling of discomfort; it affects my mood, disrupts my day and just makes me not a joy to be around. And if you’re constantly sitting at a desk all day, then chances are you’ve probably experienced it too. If you’re finding the constant applications of Deep Heat just aren’t cutting through that throbbing pain, then these two stretches are definitely worth giving a go to try and ease up any stiffness.

These two stretches are popular within yoga but don’t instantly be put off if you’re not a die-hard yogi. I’m a weightlifter, and I regularly incorporate these two movements into my warm-ups and warm-downs and (trust me) my back thanks me for it. Both moves are very easy to do, can be done anywhere, and they’re only going to take up two minutes of your time. Here they are:

For the bird dog, start on all fours and lift your opposite hand and leg, then hold. Making sure your back is flattened and that you engage your core is key here. When completing the cat-cow (a really great stretch in general for relieving tension in your back), focus on your breathing, exhaling as you arch your spine and then inhaling as you go back down.

Doing exercises that focus on strengthening your glutes, which are the biggest muscle in the body, can also help reduce back pain, as they’re key to supporting your back, as well as strong abdominal muscles. We’ve got a great20-minute glute workoutand astanding dumbbell workout for stronger absthat can help with both of these. Alternatively, investing in amassage gunis a compact tool that you can take with you on the go to relieve pain.

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