The holidays are a time for fun and celebration, but they can also bring about stress and strain on your back. Long hours of sitting, lifting heavy gifts, or even overindulging in food can leave you feeling stiff and sore. If you’re starting the new year with back pain, don’t worry! Here are 5 simple stretches that can help relieve your back pain and get you feeling great as you head into the year ahead.
1. Child’s Pose
How it Helps:
Child’s Pose gently stretches your back, hips, and thighs, offering relief from tightness and tension.
How to Do It:
- Start by kneeling on the floor with your knees apart and toes touching.
- Lower your torso toward the floor, reaching your arms out in front of you.
- Rest your forehead on the ground and breathe deeply.
- Hold for 30 seconds, then return to a sitting position. Repeat 2–3 times.
2. Cat-Cow Stretch
How it Helps:
This stretch helps to mobilise your spine, improve flexibility, and alleviate stiffness in the lower back.
How to Do It:
- Start on your hands and knees, with wrists under your shoulders and knees under your hips.
- Inhale and arch your back, dropping your belly toward the floor while lifting your head and tailbone (Cow Pose).
- Exhale and round your back, tucking your chin to your chest and drawing your belly button in (Cat Pose).
- Repeat the movement for 10–15 rounds, moving slowly and with control.
3. Seated Forward Fold
How it Helps:
This stretch targets the lower back and hamstrings, which can get tight from long periods of sitting.
How to Do It:
- Sit on the floor with your legs extended straight in front of you.
- Inhale and lengthen your spine.
- Exhale as you hinge forward at your hips, bringing your chest toward your thighs.
- Hold your feet or legs (depending on flexibility) and breathe deeply.
- Hold for 30 seconds and then slowly rise. Repeat 2–3 times.
4. Knee-to-Chest Stretch
How it Helps:
This stretch helps to release tension in the lower back, especially after sitting for long periods during the holiday season.
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor.
- Bring one knee toward your chest, holding it with both hands.
- Keep your other leg bent or straight on the floor for support.
- Hold for 20–30 seconds, then switch legs. Repeat 2–3 times on each side.
5. Spinal Twist
How it Helps:
This stretch helps to improve spinal mobility and relieve stiffness in the back, particularly in the lower and mid-back.
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor.
- Extend your arms out to the sides for support.
- Slowly lower both knees to one side, keeping your shoulders on the floor.
- Hold for 30 seconds, feeling a stretch through your back and spine.
- Return to the centre and repeat on the other side. Do this 2–3 times.
Contact Liberty Orthopaedic Today
Starting the new year with a few minutes of stretching each day can greatly relieve back pain and improve flexibility. These stretches are simple and effective for targeting areas of tightness and discomfort caused by the holiday hustle.
If you experience persistent or severe back pain, it’s always a good idea to consult with a healthcare professional to ensure that you’re taking the right steps for recovery. Liberty Orthopaedic Clinic’s specialists are here to help you with everything from minor aches to more serious back conditions. Whether it’s physical therapy, advanced treatments, or surgical options, we’re committed to getting you back on your feet and feeling your best.
Contact us today to schedule a consultation and start your journey toward a pain-free year!