It has been estimated that about 80% of the American population will experience back pain at some point in their lives. A sedentary lifestyle, poor posture, and compressive stresses acting on the spine throughout the day are some of the causes for this condition.
Here are a few basic stretches to help alleviate back pain:
- Knee to chest: While lying on your back, use your hands to bring one knee up and press it to your chest. Hold for 10 seconds and repeat with the opposite leg.
- Lower back rotations: Lie on your back and bend your knees so your feet are flat on the floor. Roll both knees to one side while keeping both shoulders on the floor. Return to the starting position, and repeat the movement on the opposite side.
- Cat stretches: While on your hands and knees, arch your back upward towards the ceiling (like a cat). You should feel the stretch in your shoulder blades and upper back. Hold for a few seconds and then go back to the starting position.
- Shoulder blade squeezes: From a standing or sitting position, bring your shoulders back as far as possible while trying to touch your shoulder blades together. Hold this position for a few seconds and then relax.
- Seated rotational stretches: While sitting on a stool or armless chair, cross your right leg over the other. Place your left elbow over the outside of the right leg and twist your spine towards the right side. Hold this position for a few seconds and then repeat on the opposite side.
To effectively resolve back pain, these stretches must be performed every day, repeating each stretch 3-5 times. A regular stretching routine will help relax tight muscles, reduce pain, and improve spine mobility.
At North Central Surgical Center, our mission is to treat each and every one of our patients, and their families, as if they were our own family member. Each patient, each family, each and every time.