Five Stretching Poses to Ease Back Pain

by Rosari Sarasvaty

Working from home (WFH) has been both a blessing and a curse. In some capacity, it allows us to spend more meaningful time with our loved ones and pets. On the other hand, our bodies experience constant fatigue from the lack of mobility. WFH generally requires remote employees to sit down for an extended period, which can ultimately lead to chronic back pain. Below are five common stretching moves that you can use to release tension in your back:

1. Forward Fold

Forward fold will give you a nice stretch on your hamstring and your back. To get into forward fold position you can begin by raising your arms and have your arms guide you all the way down. When making your way down to forward fold pose try to keep your knee and your back straight. Your head does not have to touch your knee immediately but make sure to keep your back straight. To modify for less intense stretch, you can use a block and place your hand on the block to help you maintain your posture and stay in the position. You can hold this position for 30 seconds to get a nice stretch and maintain your breath while holding this position.

2. Downward-facing Dog

From the forward fold position, you can gently move your arm to the front of your mat and be in an “A shape” position. In this position, make sure your hands are spread wide and it should be shoulder-width apart. The tailbone should feel up and back while having our core engaged. And heels rooting towards the floor. Downward facing dog position will give you a nice stretch for your back and hamstring. You can hold this position for 30 seconds to get a nice stretch and maintain your breath while holding this position.

3. Sphinx Pose

Coming down from downward facing dog we can move to sphinx pose. Once we lie down on our belly, inhale while lifting our upper torso. Place your elbows under your shoulders and forearms to support this position. Make sure you do not feel a painful pinch on your back while holding this position. Instead, this position should give you a gentle release on your back for holding on to a mild backbend position. You can hold this position for 30 seconds to get a nice stretch and maintain your breath while holding this position.

4. Cat and Cow Pose

Begin on your hands and knees in a table pose, with a neutral spine. First, we move into cow pose. Inhale while curving your back and lift your sit bones upward. Gaze towards the floor while feeling a nice stretch on the back allowing the belly to sink. After taking a couple of breaths in cow position come back to a neutral position. From the neutral position, arch your back as you exhale, rounding your spine outward. Repeat cow and cat pose a couple of times at your own pace. You can repeat this position as many as you like for a minute.

5. Child’s Pose

Following all the stretches above, you can rest and give our back a gentle stretch in a child’s pose. Here you can reconnect with our breath and relax. To get into the child’s pose, come to your hands and knees on the mat. Spread your knees as wide as your mat and shift your pelvis to the back so your stomach rests between your thighs. Arms stretch in front with palms facing down towards the floor. Relax your neck and have your gaze facing down, Inhale and exhale while holding this position. This will release any tension that you have in your arm, shoulder, and back. You can hold this position for 30 seconds to get a nice stretch and maintain your breath while holding this position.

Taking time out of your day to stretch is a form of self-compassion. It provides a moment to step out of “work mode” and tune in with our bodies. Caring for others and Mother Earth requires you to nurture the mind, body, and soul.

All images courtesy of Shuttershock.