Release back tension with these 5 exercises
What's the story
If you are someone who sits for long hours, has a bad posture, or deals with stress, then back tension might be a common problem for you.
But, performing certain exercises can help get rid of that discomfort and improve your back health.
They stretch and strengthen your muscles, making you feel relaxed and improving your posture.
Here are five amazing exercises to reduce back tension.
Stretch 1
Cat-cow stretch
The cat-cow stretch is a gentle way to warm up the spine while relieving tension in the back.
Start on your hands and knees with your wrists aligned under your shoulders and knees under your hips.
Inhale as you arch your back, dropping your belly towards the floor (cow position).
Exhale as you round your spine towards the ceiling (cat position).
Repeat this sequence for several breaths.
Stretch 2
Child's pose
Child's pose is a restorative yoga pose that stretches the lower back and releases tension.
Kneel on the floor with toes together and knees apart.
Sit back on your heels, then stretch your arms forward while lowering your torso between or over thighs.
Rest forehead on the ground, breathing deeply for several breaths.
Stretch 3
Seated forward bend
The seated forward bend focuses on lower back muscles, offering a deep stretch to relieve tension.
Sit with legs straight extended in front of you.
Inhale deeply, then exhale as you hinge at hips to reach towards feet or shins without forcing it too much if you aren't flexible enough.
Hold this position for several breaths before releasing slowly.
Strengthen 1
Bridge pose
The bridge pose strengthens lower back muscles and glutes while also opening the chest area. This may eliminate some of the upper-back tightness from slouching.
Lie flat, bend knees with feet hip-width apart, so fingertips touch heels.
Press palms down, lift hips to create an arch, hold briefly, then lower gently.
Repeat a few times if desired, to enhance posture and relieve tension effectively.
Twist 1
Supine spinal twist
The supine spinal twist releases stress along the spine and neck, which often gets stiff from hours of staring at a screen.
Lie flat, draw your right knee across to the left side, twisting your torso and looking in the opposite direction.
Maintain steady breathing, hold briefly, then switch sides.
This balances both sides of the body, combating imbalances and enhancing overall well-being with regular practice.