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Stretching Tips for your Back Pain

Crunchy lower backs, difficulty in standing up, and sore shoulders are the prices we have to pay after a long time of working in front of the computer and lounging on soft furnishings while having a movie marathon. Staying in one position for a long period of time is one of the culprits when we talk about back pains.


Did you know that in statistics, 31 million Americans experience low-back pain at any given time and it is the single leading cause of disability worldwide according to the Global Burden of Disease in 2010.


The Different Types of Back Pain

Back pain is classified as acute, subacute, or chronic. Acute back pain usually lasts less than a month, subacute lasts over a month but less than three months, and chronic pain lasts over three months. Physical Therapists and doctors always advise that if the pain has lasted any longer than three days, you should seek a consultation. To give you a head’s up, Physicians will locate the issue to 4 specific areas of your back: neck, upper back, lower back, and tailbone. After the doctor gets a thorough assessment, management follows

Causes of back pain

Back pain is very common and almost everyone is affected by it at some time in life. Most people affected by back pain episodes are mostly short-lived and it is more common in work roles that involve repetitive tasks, heavy manual labor, poor and awkward postures such as stooping, staying in one position such as sitting for too long, or even working in low-temperature environments.


As with all exercise programs, you still need a thorough health assessment and diagnosis in order to prevent other complications while having your therapy. Here are some of the most common Stretching exercises for Back Pain.


Stretching Exercises



  1. Cobra stretch

One of the most common stretches for the back is the cobra stretch. this stretch works on the lower back muscles and abdominals. To do this, lie on your belly and extend your legs. After that, bend your elbows to support your upper body. Slowly straighten your elbows, while pushing up your upper body. While doing this, make sure to maintain your pelvis and legs on the floor. Maintain that position for 10 seconds then slowly go back to your neutral position, you can repeat the process up to 5 times.


  1. Cat-Camel stretch

You would often see this stretching exercise among patients suffering from back pain. It might seem odd for some but proves to be very helpful in alleviating any pains around the middle of your back. For this, you need to get down on your hands and knees. Then, arch your back up, and towards the ceiling like you're a camel with a hump. Hold that position for fifteen seconds and then arch your back down to the floor, similar to a stretching cat. Again, hold that position for fifteen seconds and then repeat about five times.

  1. Levator scapula stretch.

This exercise brings some relief to a tight or sore muscle and keeping this muscle stretched and flexible may reduce the risk of neck pain returning. To do this, rest one arm against a wall with your elbow slightly above your shoulder, then turn your head to face the opposite direction. Next, bring your chin down toward the collarbone to feel a stretch in the back of your neck. It may be helpful to gently pull your head forward with your other hand to hold the stretch for the desired time.

We’ll be dishing out more ways to deal with your back issue.If you want to manage your back pain, then we can definitely help you out.


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