To keep your middle back muscles strong and flexible, begin with 10 sets of plank stretches. Follow up with 15 sets of shoulder brace where you sit on a chair, clasp your hands behind the chair back, and stretch them while pushing backward. If you prefer yoga, do the downward-facing dog pose 5 times. As your body forms an inverted v, with the hip as the apex and the palms and feet as the bases, your back is stretched well.
Coffee, a staple of our busy lives and that must-have pick me up that gives you the extra energy you need to get through the day. Unfortunately, the caffeine in your favorite drink could actually be giving you a backache or making a chronically bad back worse. Before you reach for that next cup of joe, clue yourself in on the flip side of your trusty aid.
To relieve recurrent back pain caused by sitting all day and to improve flexibility in your spine, try Jatara Parivartanasana (revolved abdomen pose), Upavista Konasana (wide-seated forward bend), Paschimottanasana (seated forward bend), Marichyasana (seated twist), Bhujangasana (cobra pose), and Shavasana (corpse pose). Add these to your daily yoga routine.
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