​9 easy to do exercises to get rid of stiff muscles and back pain​

These easy and gentle exercises can alleviate back pain

These can be done daily or several times a week. But always remember consistency is the key.

Cat-cow stretch

Get on all fours with hands under shoulders and knees under hips. Arch the back into “cow” as you inhale, lifting the chest. Round the spine for “cat” as you exhale, pulling the belly in. Repeat for 1-2 minutes. Avoid if you have wrist injuries or recent spine surgeries.

Child’s pose

Kneel and sit back on heels, stretching arms forward on the floor. Hold for 30 seconds to 1 minute. It gently stretches the lower back and hips. Avoid if you have knee injuries or trouble breathing deeply.

Pelvic tilts

Lie on your back with knees bent. Gently flatten your back against the floor by tilting the pelvis up. Hold for a few seconds, then release. Repeat for 1-2 minutes. Beneficial for lower back pain; avoid if you have acute spinal issues or discomfort.

Knee-to-chest stretch

Lie on your back and bring one knee to the chest, holding it for 15-30 seconds. Alternate with the other knee. Repeat each side 3-5 times. It stretches the lower back. Avoid it if you experience pain in your hips or lower back while pulling.

Seated forward fold

Sit with legs extended straight in front. Slowly reach toward your toes, keeping your back straight, and hold for 30 seconds. Avoid rounding the spine. This lengthens hamstrings and the lower back. Avoid it if you have herniated discs or severe lower back pain.

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Standing hamstring stretch

Place one heel on a low chair, keeping the leg straight. Lean forward slightly, feeling a stretch in the hamstring. Hold for 20-30 seconds per side. This loosens the hamstrings and reduces back strain. Avoid if you have hamstring or knee injuries.

Bridge pose

Lie on your back with knees bent and feet hip-width apart. Lift your hips, squeezing the glutes and core. Hold for 5-10 seconds, then lower. Repeat 8-10 times. Strengthens lower back and glutes. Avoid if you have back or neck injuries.

Hip flexor stretch

Kneel on one knee, with the other foot forward. Gently push hips forward, stretching the front hip. Hold for 15-30 seconds per side. Loosens tight hip muscles that strain the back. Avoid if you experience hip pain or have knee injuries.

Spinal twist

Lie on your back with arms extended. Bring one knee across the body, twisting gently. Hold for 15-30 seconds per side. Stretches the lower back and hips. Avoid if you have disc issues or severe spinal injuries, and stop if it causes pain.

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