One of the most common reasons people go to the doctor or miss work is back pain, and it is a leading cause of disability globally. Back pain symptoms can range from an aching muscle to a sense of burning or stabbing.
Consequently, bending, spinning, raising, standing or walking, can radiate pain down to your legs and arms and can worsen over time. Pain in the back often can develop at any age but worsen over time from lack of exercise, excess weight, or smoking.
Other factors can include:
- Muscle or ligament strain
- Ruptured disc
- Osteoporosis
- Arthritis
Luckily, there are simple steps you can take to help alleviate some of the pain you may be experiencing in your back. Here are 5 easy stretches that can be done at home to help relieve back pain.
Knee to Chest Stretch – stretch the knee to the chest by laying flat on your back. Extend the left knee up to the chest, holding it for 20 seconds, and then switch to the right knee. Use both knees to complete 3 sets. This will maintain the alignment of the pelvis and spine.
Sphinx Pose Stretch – start by laying on your stomach, with both palms flat near the shoulders on the ground. Push up gently to rest your body on your elbows. Hold and repeat five times for 10 seconds each.
The Extension of the Cat and Dog Pose – The extension of the Cat and the Dog Pose can be made “on all fours.” Push your head down towards the floor while you round out the back. Hold on thirty seconds and arch your back gently as your head goes up. Keep it up for thirty seconds and repeat at least 5 times.
Flexion – start in an inclined position with your legs straight. Bend the left knee to the chest and rotate the chest gently to the right over the hip, crossing. Hold this stretch for twenty seconds and repeat it over the left hip with the right knee bent. Repeat 3 times each.
Child Pose Stretch – A common yoga pose is called the Child Pose stretch. Rest your buttocks on the heels of your feet while sitting on the floor. Stretch out in front of you, allowing your forehead to touch the floor. Hold for 30 seconds in this position while gently guiding your hands to the left side. Repeat and hold for 30 more seconds by guiding your hands to the right side.
Those who suffer from back pain know that it can be debilitating. But, taking proper care of your body and focusing on staying physically active is the most beneficial and cost-effective way to prevent and relieve your back pain.
If you would like more information on ways to relieve back pain or other services provided in the East Orlando or Longwood area, contact Allcare Medical & Injury at (407) 807-6645.
