You’ve got to love our increasingly sedentary 9 to 5 lifestyle – even with regular exercises, increased periods of immobility can cause lower back pain at the end of the day. So if you’re suffering from back pain, here are a couple of simple exercises to help alleviate those nagging symptoms.
- Knee rolls
Lie on your back with a small pillow or towel under you head. Keep your chin tucked in and head and shoulders relaxed. Keeping your knees bent and together and your arms outstretched to the side, gently roll your knees to one side, followed by your hips. Remember not to rock your shoulder as you roll, keep these on the floor. Hold the stretch for one deep breath and return your legs to the starting position. Repeat 6 to 8 times, alternating sides.
- Cat stretch
Get on the floor on your hands and knees, and gently arch your back towards the ceiling (like a cat arching its back). Keep your head relaxing looking at the floor; don’t bring it up to look outwards when you arch. Continue the arch until you feel a gentle stretch in your back. Hold for 10-15 seconds. Return to the start position and repeat 8-10 times.