Back Pain Relief – Stretching To Relieve Back Pain
Often, successful treatment of back pain and morning back pain can occur after several attempts, through various forms of treatment. No matter what type of pain you are suffering from, it is not recommended to try several different treatment techniques at once. The explanation offered by experts in the field is that the back pain gets worse after patients try many different exercises and that makes it difficult for them to determine which method triggers discomfort. It is recommended to start with one or two techniques to improve pain relief with daily repetitions and if the exercises show the desired results, continue to exercise.
Stretching in the morning
Try to wake up a little earlier than usual to start some light exercises even before going out of bed. These exercises target low intensity back, neck or hip pain.
- The collars stretch – Lie on your side and curl up slightly in the fetal position, keeping the position for several seconds. Relax and then continue the exercise. As you repeat this type of exercise, you will feel a mild stretch in the spine.
- Exercise for the middle and upper back – Raise your hands above your head and close them. Turn the palms outward and then distance the arms. Relax and then repeat. Do not try to stretch your arms more than you feel it is comfortable.
- Lightweight stretch the lower back – Lie on back with your knees bent, keeping feet on the mat. Move both feet slightly to the left (5-10 cm) and back into position. Relax for a few seconds and then move the legs towards right. Repeat, moving the feet to either side, as logn as you feel comfortable. While doing this exercise it is important to ensure that you do not turn your pelvis too.
Rising from bed
Try when you wake up, to get out of bed by turning instead of immediately jumping into vertical position, thus preserving unnecessary pressure on the head and neck. Easy swing your legs out of bed to the floor and then get up from that angle. Avoid a very inclined position on the bed.
Keep your back straight – Posture is very important in the morning for your muscles, joints and ligaments as they begin to recover from physical inactivity during the night. Before you get out of bed, arch your back and lean slightly forward towards the hips.
Before your muscles start to warm up, avoid sudden movements and any position that overstretches muscles or joints. After a period of inactivity, the body is prone to injury. An extended hot shower will relax your entire body when it comes into contact with hot water.