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6 Stretches to Relieve Back Pain

Back pain is a common problem that affects a large percentage of people worldwide. Back pain can range from mild to severe, and it can interfere with daily activities.

The good news is that you can take steps to relieve back pain temporarily. One of the most effective ways is through stretching.

Here are six stretches you can do to relieve tension in your upper and lower back:

Upper Back Stretches

  • Child’s Pose: This stretch starts with you on your hands and knees, in the table pose position. Slowly lower your hips towards the floor, with your thighs resting on top of your calves. Walk your arms out in front of you to deepen the stretch. Hold for several breaths, then release.
  • Wall Stretch: Stand perpendicular to a flat wall, with your right side facing the wall. Rest your right hand and forearm flat against the wall. Step forward with your right foot as you turn your body to the left. Hold for a few breaths, then release and repeat on the opposite side.
  • Shoulder Roll: Stand straight with your arms at your sides. Begin to roll your shoulders backward. Continue this motion until satisfied, then repeat going the opposite direction.

Lower Back Stretches

  • Knees-to-Chest: Lie flat on your back, with your knees bent and feet flat on the floor. Use both hands to grab your right knee and slowly bring it to your chest. While you move your right knee to your chest, straighten your left leg in line with the rest of your body. Hold your knee to your chest for a few seconds, then release and repeat the stretch with the left knee.
  • Cat-Cow: Get on your hands and knees, with your hands shoulder-width apart and knees hip-width apart. Start by arching your back like a cat, pulling your belly button up towards the ceiling. Then, pull your belly button towards the ground, inverting the arch. Alternate between these positions as needed.
  • Forward Bends: Sit on the floor with your legs straight out in front of you. Bend forward at the hips, keeping your back straight the entire time. Stretch until you feel slight tension in your back, then hold for 10 seconds. Release and repeat as needed.

These stretches should provide some relief for your back pain. Remember that regular stretching can help prevent back pain from occurring in the first place. However, if your back pain persists, you may need to seek medical attention.

To find out more information, contact Taylor Rehab & Disc Injury Center today at (773) 725-5835.

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