Health & fitness

Two Back Stretches for Back Pain Relief

5th January, 2019 11:12:22 printer

Two Back Stretches for Back Pain Relief

Back pain, specifically lower back pain, is the number one pain complaint from adults. Most often, back pain is due to our sedentary, seated lifestyles and made worse by overuse and muscle strain or injury. If experiencing pain, see your doctor, but understand that a lot of chronic back pain is not dangerous, and does not necessarily mean you need to rest. In fact, a lot of the pain and discomfort can be alleviated through physical activity. Your spine is a series of joints, if you don’t work your back through it’s full range of motion on a consistent basis, you will eventually lose that range of motion and begin to stiffen.

Yoga is great because it strengthens while you stretch, correcting both flexibility and weakness issues.

Upward Facing Dog

This pose works to open up your chest, abs and hip flexors, while engaging and relieving pressure on the lower back. Start lying on your stomach on the floor, feet together, with your palms facedown, figertips right near your arm pits, elbows tucked in like a cricket by your sides. To begin, press the tops of your feet into the floor and extend through the elbows to arch the back and lift the chest. Eventually, you will want your hips to leave the floor, with only your hands and the tops of your feet on contact with the ground. Hold the position for 5 breaths.

Child’s Pose

This stretch elongates the back, creating space between each vertebrae to encourage the absorption of healing nutrients and ease pain. Start on all fours. Drop your butt so you are almost sitting on your heels, but hovering a bit, and walk your hands out in front of your until they are full extended, palms flat on the floor. Drop your forehead to the ground, but continue to walk your hands forward until you feel a stretch through the entirety of your back. Hold the position for 5 breaths. Bonus: to get a good side stretch from the lats down to the hip, take your left hand and place it over your right to increase the stretch through the left side of the body. Hold for 5 breaths then switch your hands to stretch down the right side.

Carrot Juice Good For Healthier Pregnancy

Drinking carrot juice is also beneficial during and after pregnancy because it’s full of calcium, folate, potassium, magnesium, and of course vitamin A. Calcium helps your fetus develop strong bones and cartilage, while folate prevents birth defects. According to the American College of Obstetrician and Gynecologists, pregnant and breastfeeding women need 1,000 milligrams of calcium per day.