Ways to reduce back pain

Back pain is extremely common especially for people who sit at their jobs for long periods, or work doing a lot of manual handling.

The good thing is that we can get rid of that awkward stiffness or pain. Here are 3 ways to reduce the back pain you may suffer from:

1.  Cat Cow Stretch - Excellent way to reduce lower back pain is this dynamic stretch forcing you to round and extend the back. To perform this you will start on all fours, keeping your head facing forward, you will then drop your stomach towards the floor (cow pose) feeling a light stretch in the middle region of back. Once held for 2-3 seconds you will then raise you back towards the ceiling (cat cow position). See YouTube for live tutorial. 

                                                                                                                                                                                          

2.  Lying Twist - This is another great stretch to not only reduce back pain but also tight glutes, chest, and obliques. To perform this, start on your back, raise one knee to your stomach and let it fall over to the opposite side until you feel a light stretch (Make sure to hold for 30 seconds).

                                                                                                                                                               

3.  Thread the needle stretch - This one may be a bit more advanced but is great for targeting the shoulder, back and neck in one... To do this start on all fours, then lift your left hand up from the side until its pointing towards the ceiling. Let your gaze follow your hand, feeling a light stretch with the rotation, then bring it under your right arm (threading the needle) hold this for a few seconds then repeat (see on YouTube for tutorial).