Americans spend more than $50 billion on identifiable back pain remedies alone, notes the American Chiropractic Association. Whether it's money spent on chiropractors, physical therapy, massaging chairs or orthopedic shoes, you can drain a small fortune looking for ways to relieve your back pain. However, some of the most effective methods of pain relief and back strengthening involve daily back stretches that are free and simple to try at work and home.
"W"
The "W" is an easy back stretch that can help relieve pain and tension in the upper back. This is often due to poor posture while being hunched over a computer. You can even try this stretch from a seated position, making it ideal for the office or those in wheelchairs. Sit up straight as though a thread were pulling your head to the ceiling. Inhale, and press your shoulder blades together and stick your chest forward. Your shoulder blades should make the shape of a letter "w." Hold for 10 seconds, and release.
Pelvic Tilt
If your back woes are typically in the lower back area, a pelvic tilt can help strengthen muscles and relieve pain for better comfort, notes the website SpineUniverse. Ideal for pregnancy or postpartum workouts, pelvic tilts are also often prescribed following abdominal surgery. Lie down, with your knees bent at a 45-degree angle. Inhale, and press the small of your back to the mat so that your pelvis tilts upward .You should feel the stretch in your lower back. Hold for five seconds, and release, repeating 10 times.
Seated Stretch
One of the easiest ways to improve posture and avoid back pain at work is to take frequent breaks throughout the day. Try a seated exercise to help stretch your back during one of your breaks. MayoClinic.com suggests sitting straight, with your feet planted on the floor. Then, link your hands under your knee and gently lift upward to your chest as far as is comfortable for you. Hold for a few seconds before you release and repeat with your other leg to help stretch out your back during a long day of work.
Cat Pose and Cow Pose
Incorporating yoga into your daily routine can help you stretch your back at the end of the day, readying your body for a relaxing night's sleep. Cat and cow poses are ideal for stretching the back, suggests the website Go Ask Alice! from Columbia University's Health Services. Get down on all fours, inhale and slowly round out your lower back so it's the highest point on your body for cat's pose. Hold the pose for five to 10 seconds, and release. Then dip your lower back toward the floor, and arch your upper back, holding for cow's pose.
Member Comments