There are a variety of ways to address issues with pain in your lower back. A personal trainer can help you create a workout routine that incorporates the right type of stretching and exercises. Yoga has also been recognized for its help in alleviating back pain.


When it comes to stretching, the best areas to focus on are the neck and shoulder. This loosens muscles and tendons that run through the lower back area and can help with associated issues like a stiff neck. One stretch to do regularly is chin to chest, while standing or sitting. The point is to bring the chin forward until you feel a stretch in the back of the neck.

The second is ear to shoulder stretching. Gently bend the neck to one side, as if you want to touch your ear to your shoulder. Stop when you begin to feel a stretch in the side of the neck. Consult with a Bronx Personal Trainer if there seems to be a significant amount of pain related to this exercise, even when you do not expend much effort to complete it.


Attending any Yoga Bronx class may or may not be helpful in alleviating lower back pain that you deal with on a regular basis. If you take a couple classes and don't feel any change in your back pain, practice yoga poses like the supine hamstring stretch or the two-knee twist.

The supine hamstring stretch has you laying flat on your back, putting a towel or strap around the ball of your foot and stretching the foot out above you toward the ceiling. At that point, you apply pressure through the heels of both feet, the one pointed toward the ceiling and the one still lying flat on the floor.

The two-knee twist starts with you lying on your back, pulling your knees to your chest. Laying your arms out to the sides so you make a t-shape, slowly lay both knees to one side while pressing shoulders flat to the floor.

These and other yoga poses like the Sphinx can be very helpful to deal with back pain that would otherwise not go away.

15-Minute Exercises

There are a few exercises that can be completed in a very short 15-minute time frame during the day. These exercises can go a long way to help alleviate regular back pain. The exercises include laying on your back and pulling your knees up to your chest, one knee at the time. Hold the knee at your chest or as close as possible for roughly 15 seconds.

Another exercise is similar to the two-knee twist in yoga. You lay on your back with knees bent, then slowly twist them to one side and back to center. Then twist them to the other side. Both times, you hold the stretch for five to 10 seconds.

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