Back pain can affect our quality of life. It limits our mobility and even affects our sleep, creating a domino effect (and a vicious cycle) of the inability to function properly. Yoga is tempting, and going to a chiropractor is daunting. Good thing there are simple back exercises for beginners to relieve back pains.
These exercises involve stretching on floor and other back stabilization exercises, which aren’t as intimidating as other yoga poses. Let’s get right on it!
Back Exercises for Beginners: The Wave Exercise
If you’re wondering how to strengthen spine and soothe the deep muscle tissues, you should try the wave exercise.
Roll up a small towel and put it under your waist and neck as you lie down. Stay relaxed as you move your feet from side to side.
While you do this, swing your head from side to side. Be sure you’re not straining your neck or back.
You can do this in the same or opposite direction.
Do this for about one minute, then completely relax as you feel a wave of vibrations up your spine. Next, lie on your stomach with your arms at your side and your toes resting on the bed.
Place a towel underneath your forehead. Swing your feet from side to side for about one minute, and feel that wave again.
Feet on the Wall
This exercise delivers oxygen to your lungs, opens up your chest, and soothes your legs and back.
To start, fold a pillow next to your wall or at the end of your bed.
Lay down on top of it while you press your butt against the wall or end of the bed. Next, lift your feet against the wall.
You can open up your chest by pressing your arms to your sides. Do this for about one to two minutes.
Shavasana
For this exercise, lie on your back and spread your legs slightly. Put your palms up and fold a towel or the end of a pillow under your head and neck.
Slowly relax your body from bottom to top, starting with your toes and going to the top of your head.
Breathe in and out in slow, prolonged breaths 20 times, then breathe normally. Observe your thoughts by letting them float in and out of your mind without concentrating on them.
You experience the Shavasana benefits in a few minutes, like feeling more relaxed and having a more peaceful sleep.
Takeaway
Aren’t these stretches to help muscle pain incredibly helpful? You can immediately feel a slight difference and relief on the first try. So, do these back exercises for beginners daily — even twice a day — and you’ll feel lighter and a whole lot better!