Wanna know my secret go-to one stretch to relieve back pain? Let’s talk about it Mamas!
Our backs are some of the most important muscles in our bodies. They support our weight and help us move around every day. But did you know that women are more likely to experience back pain than men?
In fact, up to 80% of women will experience some kind of back pain at some time in their lives. Fortunately, there are lots of ways to relieve this discomfort and prevent future aches.
Below is my one stretch to relieve back pain, as well as examples of how to do it! You can also download my One Stretch To Relieve Back Pain pose below!
How Mom’s Spines Change Over Time
As a mother, your body changes in all sorts of ways as you transition from pregnancy to birth to parenthood. While men’s bones grow in length and width, women’s grow only in width. This results in some differences in female physiology.
For example, women tend to have shorter torsos than men do, because of this, there is less room for expansion of the vertebrae during pregnancy or other times when hormones cause increased blood flow to that area.
This lack of expansion often times leads to shifts in the spine or pelvic area.
Additionally, your spinal disks are fibrous sacs that cushion the vertebrae. They’re similar to a jelly donut and consist of a tough, inflexible exterior with a softer interior.
When you’re in good health, these disks have a high-water content (approximately 70%). Our spines are designed to compress and decompress at will.
However, as we get older our spinal disks lose water content, which leads to compression. This compression can reduce the amount of space between your vertebrae, leading to stiffness and pain.
The Benefits of Stretching
If you want to know how to heal lower back pain fast, you should incorporate stretching into your routine. Stretching is a fitness activity that involves elongating muscles and connective tissues. Stretching improves your range of motion and flexibility. People who stretch regularly are more likely to have better posture than people who don’t stretch regularly.
Stretching also helps reduce muscle soreness after exercise by increasing blood flow to the muscles that have been worked out. It can also help relieve stress.
When you’re stretching, it’s important not only to hold the positions but also breathe deeply while holding them so that you get maximum benefit from each stretch session.
Everyday Activities That Impact Back Health
- Sitting for long periods of time.
- Walking for long periods of time.
- Lifting heavy objects.
- Sleeping in an awkward position (or on a too-soft mattress). Check out Nolah and Layla for great mattress deals!
- Poor posture while sitting or standing at your desk. My chiropractor recommended Trideer and I’m OBSESSED!
- Being overweight or obese, which puts additional strain on the entire spine and increases the risk of arthritis and degeneration over time.
- Stress levels that are unmanageable—even if you try to relax by meditating, yoga can be too demanding for your back if it’s not done correctly.
Read my article How to Improve Physical Health – Top 20 for more tips and recommendations to improve your back health.
Single Best Exercise For Lower Back Pain
There are a number of lower back exercises you should avoid if you’re suffering from lower back pain. Some of the most common stretches and exercises for strengthening your core muscles can actually cause more harm than good when it comes to back pain. So, you should avoid high-impact exercises like running or jumping rope, which can cause additional stress on your spine and lead to further injury.
Now! Let’s talk about the single best exercise for lower back pain! The Cobra Pose! Also known as the Bhujangasana Pose. The cobra pose is a great way to relieve tension in your lower back. It stretches out the muscles that support your spine, while also opening up the chest and shoulders.
Step 1: Lie on your stomach with palms facing up on either side of you, feet tucked underneath with hips flat against the floor.
Step 2: Inhale deeply, then exhale as you slowly raise yourself up into a full cobra pose. You will feel this stretch along your shoulders and upper back; make sure not to push too far or overdo it! Download the Cobra Pose.
To see another variation of the Cobra Pose done live! Watch Shvasa Authentic Yoga’s Video below!
Final Thoughts: One Stretch To Relieve Back Pain Guaranteed
Women are at a higher risk of back pain than men, but that doesn’t mean there isn’t hope for you. The best way to protect your spine and maintain your back health is with Yoga. I recommend:
- Ziva – Ziva believes that meditation is not enough, and goes all in on The Ziva Technique: mindfulness, meditation and manifesting. They offer two books: Stress Less Guided Meditation and their best seller Stress Less, Accomplish More.
- Yoga Download – Don’t want to leave the comfort of your home? Get online yoga classes! Choose from a wide variety of top quality on demand streaming video yoga classes, audio yoga classes and meditation!
- Shvasa Authentic Yoga – Join Live Yoga Classes curated for Beginners with the best teachers from India. Get Real Time Feedback. Progress together with a teacher.
To learn more about your spine read Alliance Spine’s article, How Does Your Spine Age?
Is there one go-to stretch you use to get rid of your back pain? Tell me in the comments below!
Did you like this article and want more of my secrets? Let me know in the comments below!
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