As a lash tech, you may spend long hours hunched over your clients, applying eyelash extensions. This can put a strain on your back, leading to pain and discomfort. Fortunately, there are exercises you can do to alleviate this pain and prevent it from recurring. In this article, we will cover some of the best exercises for back pain relief for lash techs.
Cat-Cow Stretch
The cat-cow stretch is a simple exercise that helps stretch your spine, relieving tension in your back. To perform this exercise, follow these steps:
Get down on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
Arch your back, tucking your chin to your chest, and exhale.
Round your back, lifting your head and tailbone, and inhale.
Repeat steps 2 and 3 for 10-15 repetitions.
Shoulder Blade Squeeze
The shoulder blade squeeze exercise is a great way to strengthen the muscles in your upper back, improving your posture and reducing back pain. To perform this exercise, follow these steps:
Sit up straight in a chair with your feet flat on the ground.
Pull your shoulder blades back and down, squeezing them together.
Hold this position for 5-10 seconds, then release.
Repeat steps 2 and 3 for 10-15 repetitions.
Cobra Pose
The cobra pose is a yoga pose that helps stretch your back muscles, improving flexibility and reducing pain. To perform this exercise, follow these steps:
Lie on your stomach with your hands placed beneath your shoulders.
Press your hands into the ground and lift your chest off the floor, keeping your elbows close to your body.
Hold this position for 10-15 seconds, then release.
Repeat steps 2 and 3 for 5-10 repetitions.
Pelvic Tilt
The pelvic tilt exercise helps strengthen your lower back muscles, reducing pain and improving posture. To perform this exercise, follow these steps:
Lie on your back with your knees bent and your feet flat on the ground.
Tighten your abdominal muscles and press your lower back into the floor.
Hold this position for 5-10 seconds, then release.
Repeat steps 2 and 3 for 10-15 repetitions.
Child’s Pose
The child’s pose is a yoga pose that helps stretch your back muscles and relieve tension. To perform this exercise, follow these steps:
Kneel on the floor with your knees hip-width apart.
Lower your torso forward, stretching your arms out in front of you and placing your forehead on the ground.
Hold this position for 10-15 seconds, then release.
Repeat steps 2 and 3 for 5-10 repetitions.
Superman
The Superman exercise helps strengthen your back muscles, reducing pain and improving posture. To perform this exercise, follow these steps:
Lie on your stomach with your arms and legs extended.
Lift your arms, legs, and chest off the ground, keeping your gaze on the floor.
Hold this position for 10-15 seconds, then release.
Repeat steps 2 and 3 for 5-10 repetitions.
Hip Flexor Stretch
The hip flexor stretch helps alleviate lower back pain by stretching the muscles in your hips and thighs. To perform this exercise, follow these steps:
Kneel on one knee
Place your other foot flat on the ground in front of you, with your knee bent.
Lean forward, stretching your hip flexors and feeling a stretch in your lower back.
Hold this position for 10-15 seconds, then release.
Repeat steps 3 and 4 on the other side.