For mid-back and low-back pain, try these. You’ll get the best results if you repeat them several times a day.
If you experience pain with any of these stretches, discuss with your physician before continuing.
1. Knee drop. Lie on your back with your knees bent, keeping your feet flat on the floor. Keep both shoulders relaxed and flat against the floor. Let your knees drop to one side only as far as they will go comfortably. Relax there for a few seconds and then bring them up again. Repeat on the other side, up to five times on each side. If your neck is uncomfortable flat against the floor, use a hand or pillow to support the back of your head.
2. Side bend. Stand with your feet together, your heels about two inches from a wall. Lean back and rest your back flat against the wall. Bend to the left, stretching your arm down one leg as far as it will go, keeping your entire back and head against the wall. Gently straighten up. Repeat 3 times to the left, then repeat the sequence to the right 3 times.
3.Knee lift. Lie down with knees bent, feet flat on the floor. Press your low back into the floor. Raise your left knee up to your chest as far as possible without pain. Hold for 5 seconds. Return the foot to the floor and slide heel forward until leg is straight. Now gently roll the leg from side to side and return to starting position. Do 5 times and switch legs.
If you can’t lie down, try the knee lift sitting up. Sit in a chair with your back straight. Pull your right knee toward your chest. Hold for 5 seconds. Release. Repeat the exercise at least 5 times with each leg.
Stretches for Neck and shoulder
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If you have pain with any of these stretches, discontinue until you discuss it with your physician.
• Sit straight with your shoulders relaxed. Inhale and squeeze your shoulders up toward your ears. Hold tightly for several seconds and relax as you exhale. Repeat several times.
• Still sitting straight, exhale and let your neck drop forward. Relax for about 2 seconds, then lift your head to the center. Then let your head drop to one side, relax, and return to center. Repeat to the other side. Do the whole sequence 5 to 10 times, the more often the better.
• Stretch your spine. Sit straight in your chair. With your hands clasped behind your head, exhale and turn slowly to the right. Look behind you, twisting as far as is comfortable. Don’t strain. Hold for several seconds, and inhale as you return to the starting position. Repeat on the other side. Repeat for 10-20 times, up to 3 times a day.
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