Three Simple Stretches for Relieving Back Pain

Posted by on Dec 5, 2014 in Blog | 3 comments

Three Simple Stretches for Relieving Back Pain
What do Runners, Bikers, Skiers, Hikers, Corporate Executives, Mothers, Truck Drivers, Plumbers and even Couch Potatoes all have in commom? Backaches!   The list goes on and on for this common complaint.  The best solution is to strengthen the back and supporting core muscles through various disciplines such as Yoga or Pilates. Meanwhile, the following three stretches can be incredibly effective for backache when it strikes:

1.  Reclining Cobblers Stretch:

Lie down with the soles of your feet together and knees open to the sides. If the stretch is too intense place blocks or cushions under your outer thighs for support.   Close your eyes and breathe deeply for about two minutes.  This posture releases the Adductor group of muscles and the Iliopsoas muscles.

2.  Twist with the Breath:

Keeping the knees bent, place the soles of your feet on the ground a little wider than your hips.  Open your arms straight out from your shoulders, palms up.  Now move with your breath – On each exhale take your knees as far to one side as possible (without straining) while keeping the feet on the ground.  At the same time turn your gaze in the opposite direction.  On each inhale return to center.  Continue side to side with your breath for two minutes.  This movement continues the release of the Iliopsoas muscles.  It also removes tension from the hips, Sacroilliac Joints and the Lumbar Spine.

3.  Happy Baby:

Still lying on your back, catch the outside edges of your feet, soles toward the sky.  Allow your thighs to spread and drop toward the ground with the feet above the knees.  Be as relaxed as possible and roll side to side across the Sacrum.  This posture releases the entire spine and relaxes the nervous system.

  Love and Peace; Kimberly
Kimberly
Kimberly has enjoyed a consistent Yoga practice for 30 years and has been teaching Vinyasa style classes for 11. She began her journey with Sivananda teacher Sunil Komar while living overseas. Kimberly returned home to Utah in 2004 and certified with D’ana Baptiste of Centered City Yoga and Yoga Alliance at a 500 hour level. In addition to Yoga, Kimberly certified as a Reiki Master under the guidance of Dr. Carol Wilson, author of Healing Power Beyond Medicine. She studied Transcendental Meditation with Marc Stephens, Director of the Utah TM Center and considers meditation an essential tool for staying centered. Drawing from these great traditions, Kimberly currently practices and teaches a Vinyasa style class aptly named Energy Flow. This type of yoga practice is energizing and body friendly. It helps practitioners connect with their inner strength while supporting their physical and emotional well-being.

3 Comments

  1. Thank you Kimberly! I am an avid runner and have to deal with backaches often. I tried your routine and felt much better for the rest of the day.

  2. I am so excited about your blog Kimberly. Thanks for the sequence, fast and effective!

    John S.

  3. Thank you for your lovely tutorials.

Leave a Comment

Your email address will not be published. Required fields are marked *