Injuries, stress and bad posture can all have an effect on your back. After a long day at the office, dealing with projects, sitting in uncomfortable chairs and then fighting your way through traffic while sitting in your car, your back may feel tense, tight and sore. By completing a series of exercises and positions, you can stretch your back, put it back into proper alignment and alleviate the pain. No special equipment is needed for these exercises.
Step 1
Lie on the floor and scoot your bottom to the nearest wall. Stretch your legs up the wall so that the backs of your knees lie flat against the surface of the wall. Lie there for a minute or two, concentrating on allowing your back to relax and feel loose while the wall allows you to have better alignment. Carefully slide your legs back down the wall when you get up.
Step 2
Lie on an exercise mat or a soft carpet. One at a time, bring your knees to your chest so that you can feel a stretching along your spine. Hold one knee to your chest for a minute before releasing the position and grabbing the other knee. This will help to loosen tight back muscles.
Step 3
Complete a "cat stretch," which is similar to a yoga stretch. Crouch on the floor on your hands and knees, with your back level. Slide your hands out and sit back onto your heels so that your back is lengthened and stretched. Hold the position for as long as you want before sliding your hands back in and stretching through your neck and shoulders.
Step 4
Take a break every half hour while sitting at your desk on even while sitting on the couch. During the break, focus on your back muscles and tense them as much as you can for five seconds. Release the tension and relax for 30 seconds. Repeat as many times as you want.
Step 5
Visit a masseuse for a back-relaxing massage. You may find that a half hour massage is the right way to relax your tired back muscles. If a masseuse is too expensive, call a local massage school; practicing students can use you as a subject to practice techniques on your back.
Step 6
Apply heat to your back muscles to soothe away aches and pains. The heat will loosen tight muscles. You can use something as simple as a sock filled with rice and microwaved for a few minutes, or an electric heating pad. Just make sure to keep the heat at a bearable temperature, and never fall asleep with an electrical device still plugged in.
Things You'll Need
- Head pad or sock
- Wall
