Start Doing This Routine daily to Get Rid of Back Pain Forever

6. Lying spinal twist

These pose works by releasing tension by the lower back and strengthening the shoulders. Them too elongates your supporting spinal muscles.

1. Place one hand on the raised shoulder and hip, if student is twisting to the right, place hand on left shoulder and left hip – work with your student and rotate hip down to release lower and mid back or the shoulders for upper back pain/stiffness
2. Keep shoulders pulled back, flat to the earth and down away from the ears with the knees to one side, ideally on the earth

7. Hamstring floor stretch

Hamstring stretches can reduce your back pain from lengthening your thigh muscles. Longer muscles relieve pressure on the lower back and ease the pain.

1. Lie on the back, supporting the thigh with the hand or with a towel wrapped around them.
2. Slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at once.
3. Hold the position initially for 10 seconds, and gradually work up to 20 to 30 seconds.

8. Wide-angle seated forward bend

These pose helps stretch the lumbar quadrate muscle and relieve muscle pain in the back.