Backaches
Stretching
Stretching is very important in relieving
back pain for several reasons: 1) it improves your flexibility, which
in turn allows your back to move through its natural range of motion
painlessly, 2) it sends necessary nutrients to the tissue along the
spine that keep your muscles from getting stiff and weak, and 3) it
helps to prevent further injury to the back. Some of the above
yoga and pilates exercises involve stretching, and listed below are a
few more stretches that will benefit the back. There are a couple
of things you should remember about stretching. First, you should not
feel pain when you stretch. If you do, you have gone too far so ease up
a little. Stretch only as far as you comfortably can, hold it for about
ten seconds, and then slowly release the stretch. And second, don’t
bounce. Move smoothly and slowly. If you jerk or bounce your body,
you’re likely to injure it.
HAMSTRING STRETCH: It might seem strange to stretch
your leg to relieve back pain, but actually, the upper leg is important
to the support of your lower back. Increase the flexibility of your
upper leg and you’ll be helping your lower back. Some hamstring
stretches put a lot of strain on the lower back so try this one: Lie on
your back and bring your right knee towards your chest. Put a towel
around your right foot, hold the two ends in each hand, and try to
straighten the foot as far as you can. Repeat with the left leg.
When you an easily accomplish this, try some harder hamstring
stretches: 1) Sit in a chair and place legs straight out in front of
you resting on another chair. Try and touch toes. 2) Lie on the floor
with the buttocks against the wall. Place the foot up against the wall
and then try to push the knee straight one leg at a time, and 3) Bend
over at the waist, with legs straight, and try to touch your toes. Hold
this stretch.
LOWER BACK STRETCH: Lie face down on the floor with
hands on each side of your head, elbows on the ground, and feet
shoulder width apart. Slowly lift your body off the floor so that only
your forearms and toes are supporting you. Contract your buttocks and
extend your right arm straight out in front of you. Hold this position
for ten seconds, and then switch arms. Do the same with your legs;
return your forearms to the floor and extend first your right and then
your left legs straight out behind you. Work up to extending your right
arm and left leg at the same time, holding for ten seconds, and then
switching sides.
MIDDLE BACK STRETCH: Stand with feet shoulder
width apart, arms extended out to your sides parallel to the floor, and
knees slightly bent. Slowly twist to the right side until you feel the
stretch in your back. Do not twist quickly or so far that you feel any
pain in your back. Hold for ten seconds and then twist to the left
side.
UPPER BACK STRETCH: Stand in the same position as with the middle back
stretch. Interlock your fingers and extend your arms as far out in
front of you as you can, palms turned away from your body. Keep
your upper back relaxed and you will feel this stretch in your shoulder
blade area.
Exercise
Balls
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This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.