How to relieve back pain

Everyone is affected by back pain at some point in their lives. It is an inevitable struggle that puts strain on one of the key body parts necessary for the simplest daily activities, from carrying groceries to squatting down to pick something up off the floor.

So, what do you do when back pain interrupts your daily life?  

Back pain prevention

One of the first steps you should take to deal with back pain is prevention. There are 140 overlapping muscles in your back, most of which are underutilized if your job requires sitting at a desk most of the day. Adding basic strength building exercises into your fitness routine will work these overlooked muscles and can reduce the risk of back injuries.  

Stretches for back pain

We can learn something from cats, particularly when it comes to an effective back stretch.  A cat stretch can help lengthen, strengthen and ease tension in the back muscles. To perform the cat stretch, just do the following:

  • Get onto your hands and knees with the knees hip-width apart.
  • Arch the back, pulling the belly button up toward the spine.
  • Slowly relax the muscles and allow the abdomen to sag toward the floor.
  • Return to the starting position.
  • Repeat three to five times, twice a day.

A simple knee-to-chest stretch can also do wonders for elongating the lower back to relieve tension. Here’s how to perform the knee-to-chest stretch:

  • Lie on your back on the floor.
  • Bend the knees, keeping both feet flat on the floor.
  • Use both hands to pull one knee in toward the chest.
  • Hold the knee against the chest for five seconds, keeping the abdominals tight and pressing the spine into the floor.
  • Return to the starting position.
  • Repeat with the opposite leg.
  • Repeat with each leg two to three times, twice a day.

Physical therapy for back pain

If stretching is not sufficient in relieving your back pain, consult a physical therapist for professional treatment. To learn more about preventing back pain, contact us today for an initial appointment.

Categories