10 Stretches to Relieve Back Pain From Lashing

Back pain is a normal occurrence for all lash artists because the duration of an eyelash application can last for an hour up to more than 3 hours. Sitting in a chair for the entire duration, however comfy it is, can cause back pain. It is very important to do some stretching before and after each scheduled appointment to prevent any chronic and serious back problems.

The best and most effective way to prevent and relieve back pains due to prolonged sitting is by exercising, maintaining a healthy body and weight, posture and lastly stretching. Here are 10 lower back stretches you can do without needing any equipment or tools to relieve your back pain:

Cat Pose

Cat pose is an effective but gentle way to stretch your back. It extends your lower back into flexion and activates the vertebrae of your upper spine. This is the first half of the cat and cow pose. 

Steps:

1. Get on all fours or sit in a chair. Make sure your hands and knees are comfortably flat on the ground. Make sure your hands are straight and directly under your shoulders.
2. Push your back up while exhaling. Make an upward arch just like when a cat is spooked.
3. Continue in this position until you feel the stretch in your shoulder blades and upper back.
4. Hold this position for 5 seconds. 
5. As you exhale, return to your starting position (in your hands and knees). Flat back in a neutral position.
6. Repeat the whole process 9 times.

Chair Lower Back Stretch

Chair lower back stretch greatly helps realign and lengthen your spine. It also helps improve your body posture reducing the slouching and hunching of your shoulders.

Steps:

1. Sit down in a stable chair. Don’t use chairs with wheels.
2. Feet should be flat on the floor for proper support and balance.
3. Inhale deeply while letting your torso and legs fall freely from your waist and hips. Don’t put too much pressure on your neck.
4. Reach as far as you can and feel your back stretching and lengthening.
5. Hold the position and breathe deeply for a few seconds. 
6. When you are ready, go back to the sitting position. Don’t stand up instantly. Let yourself adjust before standing up.

Cow Pose

Cow pose compliments the cat pose. In this pose you must lift your pelvis up and your navel down. You can combine the cat and cow pose to enjoy the best results.

Steps:

1. Get on all fours. Make sure your hands and knees are comfortably flat on the ground. Make sure your hands are straight and directly under your shoulders.
2. Push your back down while inhaling creating a downward arch like a slope-backed cow. Stretch your back further by lifting your pelvis up and dropping your navel to the ground.
3. Hold this position for 5 seconds.
4. As you exhale, slowly return to your starting position.
5. Repeat the whole process 9 times.
6. You can alternate and move from Cow to Cat pose (and vice versa) to get the best results. 

Down Dog

Down dog is a forward bend stretch that will not only relieve your back pain but also strengthen and align your back muscles. This is very helpful for lash lovers who sit down for long periods of time. Doing down dog stretches regularly can help improve your body posture.

Steps:

1. Start on all fours (on your hands and knees). Your palms should be wide apart, stack the shoulders over the wrists. 
2. Raise your knees off the mat and lift your hips high. Make sure your toes are pointing forward. Imagine you are an upside down V. At first, it will be hard for you to keep your knees straight but as your flexibility improves, your knees will straighten. For now, allow a slight bend in the knees. 
3. Hold this position for 5 to 10 breaths.
4. Get back to the starting position.
5. Repeat when desired. You can do it 2 to 3 times a day to relieve your back pain.

Forward Bend

A forward bend is a stretch done while standing. It helps relieve pain and tension in your hamstring, glutes, and spine while stretching your hips and legs. When you are doing the forward bend, you can feel your entire back opening up and lengthening.

Steps:

1. Stand up. Make sure your heels are slightly apart to support your weight and help your balance while doing this stretch.
2. Put your hands on your hips then slowly bend forward (at the hips) one vertebrate at a time.
3. Put your hands towards the floor or a block. No need to worry if you can’t reach the ground. Go as far as you can.
4. Slightly bend your knees, soften your hip joints, and let your spine lengthen.
5. Let your head fall to the floor and tuck your chin in your chest.
6. Hold the position for up to 1 minute.

Knee Fold Forward Stretch

Knee fold forward stretch is just like the forward bend, except sitting down and your knees are bent. You should feel your back lengthen and open up.

Steps:

1. Sit down on the floor with both legs bent to the side. The other leg is bent like a butterfly stretch and the other one is bent backward like you are W sitting. Both knees should be bent at a 90° angle.
2. Make sure your hips are square off to your left leg. Then bend forward and try to make your head touch your knees. Don’t worry if your head can’t touch your knees.
3. Hold this position for 30 seconds.
4. Then sit up and square off the right leg then bend forward at the hips. 
5. Hold this position for 30 seconds.
6. Switch the legs and do the same steps.

Standing Trunk Extension Stretch

This is the easiest one to do. Standing trunk extension stretch helps relieve all the soreness and pain you feel in the back while increasing its range of motion.

Steps:

• Stand up straight. Make sure your feet are shoulder width apart.
• Place your hands on your hips.
• Lean backward making an arch until you feel your back stretch.
• Hold the position for 5 to 10 seconds.
• Repeat for 2 to 5 times.

Seated Lower Back Rotational Stretch

This stretch is good for relieving any pain or stiffness in your lower back. Use a chair that allows you to put your feet flat on the ground. 

Steps:

• Sit in a chair with your feet flat on the ground, shoulder length apart. 
• Place your right hand onto your left knee 
• Twist your core to the left until you feel the stretch in your lower back 
• Hold for 10 seconds. Keep your posture straight 
• Slowly move back to the starting position
• Alternate sides 

Seated Side Stretch

Don’t forget to stretch the muscles along the side of your torso as well. Stretching these muscles can help relieve tension in your lower back and shoulders. 

Steps: 

• Sit upright on the ground with your legs extended to either side (like the letter ‘V’)
• Bend your left leg at the knee. Place the sole of your left foot alongside your right leg. If you are not able to do that, go as far as you comfortably can
• Straighten your left arm and reach over your head to the right 
• Reach towards your right foot as far as you can. You should feel the stretch along the sides of your torso. 
• Hold for 10 seconds
• Slowly move back into the starting position 
• Alternate sides

Seated Forward Fold Stretch

Seated forward fold stretch helps release the tension in your spine, stretch the lower back, and hamstring muscles. It also helps energize and wake up your brain and central nervous system. This is a great stretch to do before applying eyelash extensions.

Steps:

• Sit upright.
• Raise your arms above your head as you inhale.
• Fold your body forward from your waist as you exhale. 
• Inhale deeply. 
• When you exhale, let your torso ease further into your thighs.
• Make sure to not put any pressure on your neck so it won’t strain. 
• Spread your legs apart and let your neck drop while your shoulders are in between your knees. As much as possible, make sure not to spread your legs too far apart.
• Relax your shoulders.
• Hold this position for 10 seconds.
• Repeat for 2 to 3 times.

There are many stretches you can do to relieve tension in your back in between lashing sessions. Some of these stretches you can do during the lash treatment to quickly release stress on your lower back. Don’t forget to pay attention to how your body is feeling and stretch those muscles especially when you have back-to-back lash appointments!

 

 

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