Back pain is a common complaint. Tension in the back can build from the daily stresses of life, too much time slumped over a computer keyboard or heavy lifting around the house or yard. According to the Big Back Pain website, tense back muscles increase back pain, and pain can lead to the tensing of muscles. It's a vicious cycle to break, but there are a number of exercise options to help.
Aerobics
You don't need to focus specifically on your back to reduce back tension. Since back tension can be brought on by stress, any exercise that helps you reduce stress can help your relax your back, too. Aerobic exercises are particularly good at relieving stress, according to the Big Back Pain website. Consider taking a brisk walk, run or bike ride to burn off some tension.
Progressive Relaxation
Progressive relaxation exercises may help in reducing tension and easing back pain, according to the Mayo Clinic. With this technique, you systematically tense and relax different muscle groups in the body. For example, lie down on your back in a comfortable spot and begin by tensing the muscles in the feet. Hold the muscle contraction and then release. Now, move up to the leg muscles. Continue until you've worked all the major muscle groups. This type of relaxation exercise can help you to "recognize and counteract muscle tension as soon as it starts," according to the Mayo Clinic.
Stretching Exercises
The Cleveland Clinic suggests a number of stretching exercises you can do at your desk to relieve back and neck tension during the day. Try doing shoulder rolls backward or try squeezing your shoulder blades toward each other. You can also stretch the neck and back by tilting your chin down and then back to an upright position or slowly rotating your head from side to side. As a rule of thumb, if you spend a lot of time sitting or bending, the Cleveland Clinic recommends taking some time to bend your body in the opposition direction. This can help balance stresses on the back and relieve muscle tension.
Yoga
Yoga can help back tension in two ways. Yoga stretches and positions can work on relaxing muscle tension, and the deep breathing and meditative aspects of yoga can help reduce stress that may be contributing to the tension. The Alternative Medicine Zone has a Top 13 list of yoga exercises that may release tension and help you avoid backaches.
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