If you have backache, the Cat-Cow, Childs Pose, and Bird Dog are three fascinating exercises that you can do most days of the week to prevent and release back pain and stiffness.
When you are pregnant, back pain may be experienced at any point; however, it commonly occurs later in gestation as the baby grows. It can disrupt the mom-to-be daily routine or interfere with a good night of sleep.
And as we grow older, the more likely we are to experience muscle and joint pain, that’s why “about 2% of the U.S. workforce is disabled by back pain” (ClevelandCllinic.org). This problem is one of the most common reasons people go to the doctor, miss work, or are unable to do their favorite hobbies. It is, therefore, a leading cause to feel unhappiness and depression.
Fortunately, you can take your own measures to manage, prevent or relieve most of the back pain episodes that you experience. For example, by following the strengthening and stretching routine below, you will be able to live back pain-free and improve a better quality of life. However, depending on the severity of the problem, it should be wise to see a healthcare provider soon instead of figuring it out yourself.
Who should be doing this back workout
You will benefit from this routine if you:
- are pregnant experiencing back discomfort and have been cleared to exercise by the physician
- spend a lot of time seated at a desk or standing
- are a busy mother with a new baby
- think that you have no time for yourself
- believe that prevention works and home exercise routines help to improve proper body mechanics and keep your back healthy and functional
Reasons to do this conditioning back training
- Helps prevent a recurrence of the problem
- Strengthens and stretches the spine, hips, abdomen
- Decompress and relax the spine from the day’s stress
- Promote proper posture
- Improves stability
- Increases range of motion
The exercises…how to perform them correctly
Take a break from your busy day and check the video below. Grab a mat, find a place, and go! Complete each exercise for a whole minute, and move on to the next one.
Add this quick back training program 3-4 times a week for a total of 3 minutes. Enjoy and feel good :0)
For a more complete exercise routine that strengthens and stretches your back, you should also target the buttock muscles.