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Five Minutes to a Better Back

If you’ve ever experienced an aching back, you’re not alone. Eight out of 10 people will encounter back pain in their lifetime, according to the National Institutes of Health. In fact, low back pain accounts for most job-related disabilities and missed work. However, gentle yoga and stretching just five minutes a day can help relieve discomfort and build a better back over time.

  1. Stretching Helps Lengthen the Spine

    • Lengthen the spine by lying on your mat, hands by your sides. Exhale as your raise your knees to your chest and clasp your arms around your legs just a few inches below the knees. Tighten your grasp around your legs. Bring your chin down and try to touch your chin to your knees, without straining. Hold the pose for five seconds, then release. This exercise stretches the entire spinal column, according to the Bragg Back Fitness Program. Repeat this motion two or three times.

    Happy Baby Pose

    • The Happy Baby pose stretches the spinal column, especially the lower back. From a supine position on your mat, bend your knees to your chest as you exhale. Take a breath and grasp your feet with your hands, opening the knees wider than your chest. Slowly draw your feet toward your armpits so your feet are suspended directly over your knees. Create resistance by pushing your flexed feet into your hands as you pull your hands toward the floor. Maintain slow, unlabored breathing. Hold this stretch for up to a minute and repeat.

    Locust Pose

    • Strengthen back muscles and improve your posture with the Locust pose. Lie on your stomach, arms resting at your sides with palms up. Rest your forehead on the floor. As you exhale, lift your head, chest, arms and legs away from the floor, without straining. Gaze forward or toward the ceiling, taking care to maintain a soft, relaxed neck. Gently pull your shoulders up and press the shoulder blades together. Maintain this position for 30 seconds, exhale and release. Repeat the pose twice.

    Relieve Low Back Pain

    • The Cat pose when combined with the Cow pose can help relieve low-back pain and stress, according to "Yoga Journal." Get on your hands and knees for the Cat and Cow pose combination exercise. Align the knees directly below your hips, and “stack” your shoulders, elbows and hands so they are perpendicular with the floor. Curve your back toward the ceiling as you exhale. Let your head droop toward the floor, maintaining relaxed neck muscles. Take in a breath as you return to the start position, keeping a neutral spine that is parallel with the floor and exhale.

    Cow Pose

    • Move into Cow pose, creating a gentle flow. As you inhale, raise your chest and coccyx, your “tailbone,” toward the ceiling, creating a slight arch in your back. Let your belly droop toward the floor. Exhale as you return to the start position. Repeat the Cat and Cow poses two or three times to give your back a gentle massage.

    Safety Issues

    • Before you start yoga and a stretching routine, consult with a health care professional to ensure you are physically capable of performing these types of exercise, especially if you have a history of back pain.

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