6 great stretches for people with back pain

Did you know that 1 in 4 adults suffer from back pain? If you are one of them you know how debilitating it come be to have your back hurting so bad you can't function like you normally do!

There's good news though! You don't have to stay in pain. First of all good nutrition and the right supplements will give your body what it needs to start the healing process in the right direction. Next cryotherapy helps SO much with reducing inflammation and is great to do before you get adjusted or massaged! And lastly you can do some great stretches at home to help you sleep better and feel better!

• Childs pose, knees just a bit wider then hips, feet together, fold your body forward reaching your arms in the opposite direction than your toes and hold.

• Seated twist, take a seat and have one leg straight and bend the other leg. You can cross your foot over on the outside of your leg or keep it on the inside for less. Wrap your opposite arm around your leg and use your other hand as an anchor on the floor. Slowly look behind your shoulder and feel the release. Then do the same thing on the other side.

• Alternating cat pose with cow pose, on all fours, knees in line with hips and hands in line with shoulders push your belly button down to the floor, press though your hands and lift through the crown of your head, eye gaze to the horizon. Then cat stretch: tuck chin to chest, arch your back to the sky like your filling up a big bubble between the floor and your belly. match the moves with your breath, breathe in with cat stretch and out with cow stretch. Repeat as many times as you like.

• Legs-up-the-wall pose, It's literally just that. I hold this pose for 5 minutes every night before bed. I usually just read a book while I do it!

• Dolphin Pose: This is similar to down dog but you are on your forearms.Feet are in line with hips, arms in line with shoulders. put your weight into your feet and press your hands flat as your try to sink your chest to your thighs.

• Crossed leg back stretch: Lay on your back, tuck your chin in and crunch up and take one leg and cross your ankle over your thigh, flex your foot to protect the knee. Thread one hand through your legs and the other on the out side and clasp your hands behind your thigh. If you want more clasp around your shin. Now slowly roll your back, neck and head to lay on the floor again as your hold on to your leg. This also stretches your glutes, hips and inner thigh.

#backpain #yoga