Spine Surgery

April 26, 2018

5 Stretches to Help Relieve Your Back Pain


Dealing with back pain on a regular basis can make it hard for you to enjoy your favorite activities. But there are certain stretching exercises that you can do at home, that will provide your back with relief.

You can develop chronic back pain from an injury, a medical condition, or wear and tear that happens over the years. Having this kind of pain can interfere with your everyday life and prevent you from doing some of the things you love. Stretching helps ease tension in your back muscles and keep them flexible, which can provide you with chronic back pain relief. Try the following exercises to manage your back pain, no matter what the cause.

1. Lower Back Relaxation
To release tension in your lower back muscles, lie down with your face up on a pillow, then bend your knees. While you bend, avoid tensing the upper part of your body. Move one knee back toward your chest while holding your leg for support. Hold this position for about 30 seconds, then do the same with the other knee. Repeat this stretching exercise a few times to relax your lower back muscles.

2. Sitting Stretch
This stretching exercise can help with back pain management when you have sciatica or another back problem that occurs when there is too much pressure on a nerve. Sit on the floor and keep your legs out straight in front of you. Keep your toes pointed up while doing this. Bend one knee, bring it over toward the opposite side of your body, then put your foot on the floor. Hold this position for about 30 seconds, then switch to the other knee and repeat a few times.

3. Shoulder Rolls
These stretches help ease pain that affects your upper back. All you have to do is move your shoulders forward in a large, circular motion. Gradually change to smaller circular motions, then repeat these rolls about ten times.

4. Cat Cow Stretches
This stretch helps reduce pain in your lower back by keeping these muscles flexible. For this exercise, you will need to be on all fours with your knees and hands on the floor. Use your abdominal muscles to roll your back upwards. Arch your back slightly, then hold that position for about 30 seconds. Relax your back muscles, then repeat this stretch a few times.

5. Butterfly Stretches
These stretches can relieve upper back pain. Put your palms on your shoulders, then move your elbows toward each other, stretching your upper back muscles. Hold that position for about five seconds, then move your elbows back to their original starting point. Repeat this stretch about ten times.

Keep in mind that you should check with your doctor before exercising if you have a chronic back problem. Your doctor can make sure that the stretches you are doing are safe and effective.

If you have chronic back pain, please contact Arkansas Surgical Hospital by calling (866) 273-1271 to make an appointment. Our physicians in Arkansas can evaluate your condition and discuss back pain operation options with you. When nonsurgical treatments are ineffective, these procedures can help you find the back relief you need.

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