Easy Spinal Twists and Yoga Stretches for Back Pain Relief | Yoga at Home with Ayushi Mishra

Easy Spinal Twists and Yoga for Back Pain Relief at Home

Back pain is a common problem caused by long sitting hours, poor posture, or lack of movement. In a session by Gen S Life, yoga expert Ayushi Mishra demonstrates simple yet effective stretches that can be practiced at home to relieve back pain and improve overall flexibility.

👉 Wrist Rotations

Start with wrist rotations by locking the elbows and rotating tight fists. This helps release tension from the wrists and forearms.

👉 Seated Spinal Twist

Whether sitting on a yoga mat or on a chair, gently twist your spine to stretch and release stiffness in the back.

👉 Forward Bend

Perform a simple forward bend to stretch the hips and back. For those on a chair, spread the legs wide and bend forward for support.

👉 Shoulder Rotations

Touch your elbows forward, raise them up, and rotate backward. This movement is especially useful for frozen shoulders and upper back pain.

👉 Tricep Stretch

Place one hand behind your back and pull the elbow with the other hand. Keep your body straight and avoid tilting.

👉 Bicep Stretch

Lock one arm and pull it across the body while looking in the opposite direction. This also stretches the neck.

👉 Wrist, Finger, and Thumb Stretches

Release tension with focused stretches on wrists, fingers, and thumbs, improving flexibility and reducing daily strain.

These simple movements can be practiced daily to ease pain, improve mobility, and strengthen posture. At Gen S Life, we believe in making health and wellness simple and accessible for everyone through yoga and mindful practices.