When it comes to my health, I prefer to take a proactive role in dealing with my pain levels. While I can't always make aches and pains go away entirely, there are certainly steps I can take to try to ease the pain myself, without the use of pain medications.
A recent study in the Journal of Rheumatology showed that doing eight weeks of yoga led to "significant improvements" in several areas including "pain, general health, vitality, and mental health scales."
Personally, I've never been much of a yoga person, and I can't always find the time or money to get a massage or take a yoga class…
But when I saw this exclusive list of incredibly simple yoga-inspired stretches that I could do from the comfort of my own home, I knew I'd be trying all of them immediately!
Just like these self-massages that help relieve pain, these stretches are an easy way to take some control over the pain in my life. And while these at-home yoga stretches should never take the place of medical advice, they are so simple that even an inflexible person like me can do them!
Which of these stretches will you be trying? Let us know in the comments.
When most people hear the word "yoga," they think of intimidating, pretzel-like poses — but there are tons of simple yoga stretches out there that don't require much flexibility, and they're a great way to loosen muscles and relieve pain!
Scroll through below until you get to the part of the body where you are experiencing pain.
There are easy stretches for relieving pain in the upper back, lower back, stomach, hip, pelvis, and calves. They can also help relieve headaches, stress, and menstrual cramps!
If you decide to try some of these stretches out yourself, be sure to do them on a soft but no-slip surface.
"Child's Pose" for Back Pain, Hip Pain, and Stress
This very common yoga stretch is great for relieving back pain, hip pain, and stress.
- Kneel on the floor.
- Sit back on your heels.
- Lean forward with outstretched arms, palms facing down.
- Place your forehead on the floor.
- Breathe deeply, allowing yourself to relax.
- Remain in this position for one minute.
"The Wall Sit" for Headaches
According to Health.com, this technique stretches out your neck muscles, helping to relieve tension in the head, which may be causing your headaches.
- Lay on your back with your backside against a wall.
- Extend your legs straight up along the wall.
- Allow your hands to rest on your chest or belly.
- Close your eyes and breathe deeply, allowing yourself to relax.
- Remain in this position for 3-10 minutes.
"The Cat-to-Cow" for Back Pain
According to EverdayHealth.com, this common yoga stretch is great for loosening up the back muscles, helping to provide some much needed relief.
- Get into an all-fours position on the floor.
- Slowly lower your spine, lifting your head and backside up.
- Breathe deeply.
- Reverse the position by slowly dropping your head and backside, and arching your back into the air.
- Breathe deeply.
- Repeat this sequence 10 times.
If you have trouble with your knees, be sure to use a soft mat or pillow to kneel on. Just make sure it’s on a no-slip surface.
"The Twist" for Stomach Pain
Yoga expert Katie Brauer told Health Magazine that yoga can help with bad gas or an upset stomach. "Focus on movements that will activate or stimulate the digestive system."
- Sit on the floor with a straight back and legs outstretched.
- Bend your right knee and place that leg over the left leg, which remains straight.
- Twist to the right, using your right hand on the floor for balance.
- Breathe deeply and continue to sit up as straight as possible.
- Remain in this position for 30 seconds.
- Repeat on the other side.
"The Butterfly" for Hip Pain
Yoga instructor Annie Moyer told Prevention.com that this butterfly stretch can be great for relieving hip pain.
- Sit on the floor with a straight back.
- Bring the soles of your feet together.
- Breathe deeply and allow your knees to relax towards the floor.
- Remain in this position for 1-2 minutes.
"The Twisted T" for Lower Back Pain
This common stretch is absolutely perfect for loosening up the muscles in the lower back, and providing some much needed pain relief.
- Lay on your back with your arms stretched out in a “T” shape.
- Raise bent knees up to your chest.
- Allow the bent knees to slowly lower to the floor on one side.
- Keep both of your shoulders flat against the floor.
- Breathe deeply and attempt to relax the lower back muscles.
- Remain in this position for 1-2 minutes.
- Repeat on the other side.
"The Pelvic Tilt" for Pelvic Pain and Back Pain
According to EverdayHealth.com, this pelvic tilt exercise can be great for stretching out the pelvic and back muscles, which can lead to a reduction in pain.
- Lie flat on your back with your arms at your sides.
- Bend your knees and place your feet flat on the floor.
- Breathe deeply.
- As you exhale, flatten your lower back against the floor, allowing the pelvis to tilt upward slightly.
- As you inhale, relax your back and return your pelvis to the floor.
- Repeat this exercise for one minute.
"The Forward Bend" for Menstrual Cramps
According to Health Magazine, this simple stretch is great for relieving menstrual cramps.
- Sit on the floor with your left leg straight out and your right leg bent, so that the right foot is up against the left leg.
- Slowly lean forward over your left knee, allowing your hands to rest on the floor.
- Breathe as you elongate your spine as much as possible.
- Remain in this position for 30 seconds.
- Repeat on the other side.
"The Hang" for Calf Pain
According to Women's Health Magazine, this simple stretch is great for relieving calf pain that can often be associated with wearing high heels.
- While standing, cross your right leg over your left.
- Slowly lower yourself forward until your hands are on the floor in front of you.
- Keep your right knee bent, while keeping your left leg straight.
- Remain in this position for 30 seconds.
- Return to a standing position and repeat on the other side.
These incredible yoga-inspired stretches are a great way to loosen up your muscles and get rid of those minor aches and pains.
Will you be giving these a try? Let us know in the comments.
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