At Home Back Pain Relief Techniques

Taking Care Of Your Back At Home

With the recent global pandemic of COVID-19 many people are doing their part to slow the spread by staying home. While staying isolated, it is easy for your back and other muscles to tighten up due to less movement in your daily life. We have put together a few simple techniques that are easy to do at home. Please exercise caution, especially if you have limited mobility, and never continue to do anything that becomes painful. Please follow our Facebook page for weekly updates on our office hours.

Child’s pose If you have ever been to a yoga class you are most likely familiar with the relaxing benefits of child’s pose. It helps to improve blood flow along the spine while relieving tension in your neck, shoulders, hamstrings, and lower back. It is also a great technique to use for headache relief.

How to do child’s pose:
1.) Put your hands and knees on the ground, hips width distance apart so you look like a table
2.) Slowly hinge your hips back towards your feet and rest your belly on your thighs
3.) Extend your arms all the way forward and rest your head on the ground
4.) Focus on your breathing and hold for one minute

Seated Spinal Twist As you might have been able to tell from the title of this technique a spinal twist is used to increase mobility in your spine. It also stretches the shoulders, abdominals, and neck.

How to do a seated spinal twist
1.) Sit on the floor or a cushion (whichever is more comfortable) with your legs extended out parallel
2.) Bend your right knee and place your foot on the outside of your left thigh
3.) Raise your left arm and reach across your right knee pointing towards the floor.
4.) Place your right arm on the floor behind you and twist back as far as you can go
5.) Repeat on the other side

Piriformis Stretch A Piriformis is a muscle located below your glutes. This stretch directly targets your lower back and the Piriformis muscle.

How to do a piriformis stretch
1.) Lie on your back with knees bent, feet touching the floor
2.) Place your right ankle on your left thigh
3.) Pull towards your chest until you feel a stretch
4.) Repeat on the other side

As mentioned before, always use caution while stretching out your tense muscles. Modify these stretches as you see fit to your comfort level. Remember to get up and move throughout the day to reduce back pain and cramping.

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