Stretches to Relieve Back Pain

Stretches to Relieve Back Pain

Stretches to Relieve Back Pain

cobra pose
Did you know back pain is one of the most common reasons people miss work? Whether you have a desk job or a job that requires a lot of physical activity, back pain is inevitable. For example, a desk job would probably cause you back pain because of a bad chair, or a monitor not placed at an adequate height. A job that requires a lot of activity can put some some strain on your back because of sudden movements, long periods of standing, and lifting and carrying things.

If you have back pain, it is important you consider these stretches. Long periods of no real motion or stretching can make back pain worse. The spine, muscles, tendons, and soft tissues need to be be stretched to improve mobility in the spine.

Before beginning these stretches, put on comfortable clothes that allows free movement.

The Cobra

Getting this stretch right will take some practice. First you need to lay face front, and place your hands (palms down) on the ground with your shoulders high. Slowly begin to raise yourself off the ground with your chest up high. Hold your chest up high for a few seconds and repeat.

Child Pose

For the child pose you need to follow these simple steps. You’ve probably seen it done before by people who do yoga. First, you kneel so that your buttocks are right next to your heels. Put your forehead next to the ground and make sure your stomach is on top of your thighs, once in this position you can begin to extend your arms while your palms are facing down and put pressure against your heels and buttocks, making it feel tight. Continue to extend and let the upper back broaden. This will make all the tension in the upper muscles disappear. Do this pose for a minute and make sure your eyes are always inward.

Hamstring Stretch

For the hamstring stretch you will first lay on your back. Lock fingers with both hands under the hamstring of one leg. Begin to lift it and you will begin to feel the stretch. Do this stretch for about 15 seconds on each hamstring.

If any of these stretches make the back pain worse, you need to schedule an appointment with a chiropractor. It’s possible your condition needs to be assessed differently.

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