RUN Physiotherapy Clinic

Sitting at a desk all day? Save this simple 6-step flow to decompress your spine and melt away lower back tension. 🧘‍♀️✨ The Back Relief Routine: 1️⃣ Cat-Cow Pose — 10–15 reps (restores spinal mobility) 2️⃣ Child’s Pose — 30–60 sec (deep lumbar stretch) 3️⃣ Bhujangasana (Cobra) — 20–30 sec (opens chest & strengthens lower back) 4️⃣ Thread the Needle / Twist — 20–30 sec/side (releases thoracic tightness) 5️⃣ Bridge Pose — 20–30 sec (activates glutes to support the spine) 6️⃣ Pavanmuktasana (Knee to Chest) — 20–30 sec/leg (relieves sacrum & hip tension) Take deep breaths and move gently through each stretch—never force a range of motion. 📌 Save this post for your next daily reset! #YogaForBackPain #BackPainRelief #SpineHealth #MobilityFlow #DailyStretching #PostureCorrection #YogaTips #HealthySpine Aug 22, 2026