I am often asked what stretches to do for acute back pain. While everyone is different and has specific conditions there is one stretch that helps most individuals ease their daily back pain.
One popular stretch for back pain is the Cat-Cow stretch, which is often used in yoga. Here’s how to perform it:
Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
Inhale as you arch your back and lift your head and tailbone upward, creating a gentle curve. This is the Cow position.
Exhale as you round your back, tuck your chin to your chest, and draw your tailbone downward. This is the Cat position.
Move between the Cat and Cow positions slowly, coordinating your breath with the movements. Inhale for Cow and exhale for Cat.
Repeat this flow for several breaths, gently stretching and mobilizing your spine.
Again, it’s crucial to get professional advice before attempting any new stretches, especially if you have an existing back condition. Your healthcare provider can provide personalized recommendations based on your specific needs and limitations. They may also suggest other stretches or exercises to address your back pain effectively.