Back Pain Management 101


Okay y’all I’m going to go ahead and write a disclaimer right now. In this post I’m going to tell about is the work I have been doing for my lower back health. Before I started this routine I talked it over with my doctor and my chiropractor. If you want to give these ideas a chance please do so with the approval of your own docs and try them at your own risk.

First things first:

Don’t be intimidated!

This routine looks like it’s really long but it really only takes me about 20 minutes.

{I used pictures from the internet so you don’t get me wallow on the floor.}

Here is my morning routine!

First is the Full Body Stretch.

I can’t find a good picture for this one, but basically you are making yourself one long straight line pointing your fingers in one direction and your toes in the other.

  • Lie on your back.
  • Stretch your legs out as straight as you can.
  • Put your arms over your head and point your arms out straight.
  • Point your hands north and your toes south as hard as you can and HOLD for a count of 5 Mississippi (I say “one Mississippi, two Mississippi…” up to 5).
  • Relax for a count of 5.
  • Alternate and do this 3 times relaxing and holding the stretch.

Next is the Knee to Chest Stretch.


photo credit here

Known as the “ardha pavana mukta asana”…

…or “Breaking Wind” pose. Lmfao.

  • Lie on your back.
  • Keep your right leg flat on the floor.
  • Pull your left knee up with both of your hands and press it to your chest.
  • Hold for 20-30 seconds. (I say “one Mississippi, two Mississippi…” up to ten)
  • Return to your starting position.
  • Repeat with your right leg.
  • Do this with each leg 3 times, alternating back and forth between legs.

Next is the Hamstring Stretch.


photo credit here

  • Continue to lie on your back.
  • Lift your left leg, as high as you can.  Don’t worry about how high you can get it–mine isn’t at a 90 degree angle like the lady in this picture.
  • While your leg remains raised, keep your pelvis flat on the floor.
  • Keeping the leg straight in raised position, hold your lower thigh with both your hands.
  • Pull the leg toward your upper body. You will a stretch in your hamstring.
  • Hold for 10 seconds. (I say “one Mississippi, two Mississippi…” up to 5)
  • Come back to starting position.
  • Repeat with the right leg.
  • Do this with each leg 3 times, alternating back and forth between legs.

Next is the Roach Roll.

knees to chest

{I have no idea what this is really called but I feel like a flipped over bug when I do it, hence my name for it.}

  • While you are still on your back from the previous stretch bring both knees up together and hold them to your chest.
  • Rock gently side to side concentrating the rolling motion from your lower back to your middle back and back to the lower area again.
  • Do this for a count of 5 Mississippi or longer if you want–it feels so good!

Next is the (modified) Pigeon Pose.

yoga poses - Pigeon Pose position (kapotasana)

Photo credit here.

{I call this “modified” because the Pigeon Pose typically has the leg up and at more of an angle. I find that the stretch feels best for me when I lay on my leg with the matching side of my chest–left knee to left side of the chest, right knee to right side of chest etc.}

  • From the last pose roll over with arms stretched over your head, almost flat on your face, except you’ll bring your left knee up to your chest.
  • Hold for a count of 5 Mississippi.
  • Switch to your right leg and repeat.
  • Alternate between your left and right knee so each leg is stretched twice.

Next is the Child’s Pose


photo credit here

  • From last pose, pull both legs under chest as shown above.
  • Start with arms out stretched (first picture) for a count of 5 Mississippi.
  • Next do the pose with arms tucked behind (second picture).
  • This feels really good so sometimes I do it for about a minute…just don’t fall asleep!

Last is the Cat and Camel (aka Angry Cat) Stretch


photo credit here


  • Move from face down from the last pose up on to your knees, positioning your knees and feet hip-width apart, with your feet pointing straight back.
  • Place your hands on the floor, positioning them directly under your shoulders at shoulder-width with your hands facing forward. Reposition your hands and knees as necessary so that your knees are directly under your hips and hands are directly under your shoulders.
  • Gently exhale and contract your abdominal muscles, pushing your spine upwards towards the ceiling and hold this position. Pretend you are pushing your tailbone to the sky and hold for for 10 Mississippi then relax.
  • Let your head to fall towards your chest, maintaining alignment with spine and  slowly relax–also let your stomach fall towards the floor and hold this position for 10 Mississippi.
  • Return to your starting position and repeat 3 times, alternating Cat and Camel.



Note: I used info and pictures I found from a few different websites. You might want to check out other stretches/poses/exercises they have to offer. Click herehere, and here for more!

4 thoughts on “Back Pain Management 101

  1. thanks for the back pain info, which reminded me that (1) my back hurts, (2) I should stop working at the computer, and (3) I haven’t done any stretching today. >^..^<


  2. Thanks for this! I think you should be put in charge of naming exercises. If they all had cute names like “The Roach Roll”, I might be more inclined to do them 😉


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