Back pain is a common occurrence, partly due to many people sitting at desks all day long in front of a computer. Stress also causes back pain, as does lifting heavy equipment on a consistent basis. No matter what is causing your back pain, it is important to stretch the back throughout the day to ease discomfort. There are several stretches that can be particularly helpful for relieving back pain.
Knees-to-Chest
The book "Success in Practical/Vocational Nursing: From Student to Leader" recommends this stretch for general discomfort in the back muscles. Lie on your back and draw the knees to your chest, hugging them tightly. Rock the body from side to side, massaging the lower back on the floor. Do this for as long as it feels good on the back.
Low-Back Stretch
Lie flat on your back and bend the knees slightly, with the feet on the floor or bed. Roll your knees to one side and then back to the center. Then move the knees to the other side and again bring them back to the center. Continue to move them from side to side while keeping your back straight. Do this stretch 10 to 20 times on each side.
Gluteal Squeezes
The gluteal squeeze stretch strengthens the gluteal muscles, which helps to loosen and stretch the lower spine. Lie on your back and slowly bring your knees up. Gently squeeze the muscles in your buttocks as tight as possible, then slowly relax. Repeat this up to 100 times before getting out of bed in the morning and in the evening before sleep.
Cat-Horse Stretch
The cat-horse stretch works to loosen the muscles in the spine, increasing mobility and range of motion among the vertebrae. Start on your hands and knees, making sure the weight is distributed evenly between hands and knees. Next, as you breathe in, slowly arch the spine by lowering your head and curving your back. Hold this position for several slow breaths, then release the arch from your spine and let it fall toward the ground while raising your head and looking up. Your spine should now have a concave curve. Take several breaths in this position, and repeat both stretches 10 to 25 times.
References
- "Success in Practical/Vocational Nursing: From Student to Leader"; Signe S. Hill; 2005
- "Healing Back Pain Naturally: The Mind-Body Program Proven to Work"; Art Brownstein; 2001
