Back pain affects millions of people and can be debilitating. Most people put a lot of pressure and strain on their backs. There are a combination of factors that contribute to back pain and that can make it worse than it needs to be. Things like:

• sitting all day
• staring downwards at a phone
• lack of exercise, stretching and back muscle strengthening
• poor quality sleep on a mattress that’s wrong for the body type

There’s lots that can be done to improve back pain, including purchasing a new mattress and taking breaks at work to stretch and strengthen.

Here are some easy, simple exercises that can help improve your back and relieve some pain.

The body hang exercise

Why: To stretch out the muscles in your back (and because it feels very, very good).
How: Stand with your feet hips distance apart, with a slight bend to the knees.
Hang your torso down over your legs, keep some weight in the heels to help keep you grounded and stable.
Relax your head and neck, and relax your arms toward the ground.
Take 10 deep, long breaths, letting yourself relax more each time you exhale.
Slowly roll your body up after 10 breaths and take a moment once your standing in case you’ve become slightly lightheaded.

Knees to chest exercise

Why: To lengthen the muscles in your lower back and hips and to relieve nerve pressure (and because it feels great).
How: Lie on your back with both knees bent and feet flat on the ground.
Bring your right knee in toward your chest and grasp your hands around your shin.
Gently pull your leg in closer until you feel a stretch in the lower back and along the outer hip.
Take 10 deep, long breaths, letting yourself relax more each time you exhale.
Slowly release and repeat on the other side.

Child’s pose exercise

Why: To stretch out the muscles in the back and the hips (and because it feels very, very good).
How: Start kneeling on the ground and sit your hips back to your heels.
Lean your body forward so that your chest is laying on top of your thighs.
You can either bring your arms overhead or keep them relaxed by your side so that your hands are near your feet.
Take 10 deep, long breaths, letting yourself relax more each time you exhale — relaxing your hips toward your heels and letting your head and shoulders be heavy.
Slowly roll your body back up and give yourself a moment to let the stretch settle into your body.

Back lifts exercise

Why: To build up your back muscles
How: Start by lying on your stomach with your hands flat on the ground by your ribcage.
Engage your back muscles and lift your chest so that it is off the ground.
Hold for a cycle of breath and then lower.
Repeat 10 times.
***It’s important to let your back muscles do the work. Try to avoid pressing into your hands, forcing your arms to do the heavy lifting.

Back Twist Exercise

Why: Strengthen and lengthen of your back muscles (and because it feels very, very good).
How: Lie down on your back and bring both knees toward your chest.
Carefully lower both legs toward the ground on the right side, keeping your knees bent.
Stretch your arms straight at the height of your shoulders and look in the opposite direction.
Take 10 deep, long breaths, letting yourself relax more each time you exhale.
Gently bring your bent legs back to centre.
Pause for a moment before repeating on the other side.

Try doing once or twice a day. We hope it helps!