5 Back Exercises To Make You Feel Like You’ve Just Had A Massage

There’s no denying that 9 to 5 jobs are stressful for human backs. Especially when they stretch way beyond 9 to 5 and never give you the opportunity to relax! If only you could afford one of those expensive Thai spas at that moment and let your hair down for a bit… Get a nice massage and forget the world as your mind swims in the most blissful dreams you’ve ever had, right?

Alas, that can’t be so. But you shouldn’t let that stop you from getting some DIY back massage! Certain yoga poses can get you the relaxation you and your back need in the simplest manner. These poses are meant to be done sitting on a chair, which means you can do them right at work and reward yourself with a new burst of energy! Check out these 5 exercises below and treat yourself to a DIY back massage:

1. Butterfly Wings

The Purpose: Helps enhance blood flow and improves the posture of your spine and neck bones.

The Pose:

• Start by sitting right on the edge of the seat you’re in. Keep your back straight with your feet firmly on the floor (placed apart enough to be aligned with your shoulders).
• Now place your hands on the back of your head with your elbows bent. Next, slowly try to push your elbows backwards, going as far as you can.
• Then take a deep breath, stretch your arms like you’re spreading your wings and press your chest forward.
• Now, go back to the starting position as you exhale and bend your upper back.
• This exercise will stretch your muscles. Repeat 5 times but avoid if you feel pain.

2. Cat Cow

The Purpose: Relieves lower back pain and helps correct the posture of your lumbar vertebrae.

The Pose:

• Sit on the edge of your chair with your back straight and your palms lightly resting on your knees.
• As you inhale, push your shoulders back so that you feel a stretch in your chest. Your aim should be to have your shoulder blades touch each other without lifting your shoulders.
• Next, exhale and bring your shoulders forward, curling your back and lowering your neck to bring it close to your chest.
• Repeat 8 times.

3. Chair Twist

The Purpose: Provides pain relief in the lower back region and improves your digestion.

The Pose:

• Sit sideways in your chair. Make sure your back is straight and your feet are planted firmly on the floor.
• As you straighten your back fully, take in a deep breath. Then as you breathe out, twist the upper half of your body to face the back of your chair without letting your core weaken.
• Now, put your hands on top of the chair without rounding your shoulders. Hold the position you’re in for 30 seconds, take deep breaths five times and then switch your position.
• Do 3 reps for each side.

4. Side Bend

The Purpose: Enhances blood flow and stretches the muscles in your obliques as well as your chest.

The Pose:

• Position yourself all the way back into your chair, keeping your spine straight.
• Now hold your seat with one hand, ensuring that your shoulders are relaxed.
• Take your other arm and extend it right up so it points towards the sky and start bending it towards the other arm. You’ll feel your muscles stretch a little as you do so.
• While doing this exercise, make you sure body is straight and doesn’t lean either backwards or forward.
• Repeat 10 times on each side.

5. Chair Pigeon

The Purpose: Relaxes the muscles in your glutes and your lower back as well as your feet.

The Pose:

• Again, nestle yourself in your chair with your back straight and unsupported by the chair.
• Now, lift one of your feet up and rest it on the other knee.
• Next, push your body towards the front, bending enough to make your tummy touch your hips while keeping your spine straight.
• Stay in this pose for 30 seconds and breathe in and out 5 times.
• Now switch legs and repeat. Repeat a total of 3 times for each leg.

Bonus Tip!

If you want your back muscles to experience ultimate relaxation, try this exercise! It also reduces back pain and stretches your glutes.

The Pose: Since this requires you to lie down straight on your back, you can’t do it at work.

• As you’re laying down, lift one of your knees and try to bring it close to your chest, getting as close as possible.
• Your other leg should be completely straight at this point. Keep this position up for 30 seconds and then bring your other knee up close to your chest too and switch legs.
• Ensure that you only stretch your leg on the floor when the other’s knee is pushed towards your chest to get maximum benefits.

These exercises are free, easy to do, and absolutely worth your time if you want the right posture and a healthy spine. So, try them out today!

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