Tips To Relieve Back Pain

By Ehren Allen, Certified Manual Therapist/Physical Therapist

5 Easy Stretches to Improve Back Pain

It can be difficult and strenuous when working at a desk all day. Your desk job can make your muscles stiff, weak, or sore. Also, you might be lacking energy throughout your workday. The following list below can help you incorporate some new tips to relieve back pain easy stretch routine to avoid these symptoms.

Tips To Relieve Back Pain

Here are five easy stretches to improve back pain demonstrated below. Hold these stretches for at least 20-30 seconds and repeat 3 times.

Hamstring Stretch

Image of hamstring stretch.

Image of a hamstring stretch.

While standing up, put one leg out completely straight and bend forward towards the leg. The hamstring stretch is beneficial because this will reduce future back injuries. The hamstrings support not only your back but your pelvis as well.

Pectoral Stretch

Image of pectoral stretch.

Image of pectoral stretch.

When sitting or standing, move your shoulders back towards your shoulder blades. They should be touching one another. The pectoral stretch helps with any upper back pain and reduces the tightness in the back muscles.

Standing Extension Stretch

Image of standing extension.

Image of a standing extension stretch.

While standing up, extend your back backward. Your hips should be facing and moving forward during the stretch. This stretch will help release any pressure in your spine. Also, it pushes out any fluids away that are in the inflamed area.

Seated Flexion Stretch

Image of a seated flexion.

Image of a seated flexion.

While sitting, bend your back towards the ground with your arms in front of you. The seated flexion stretch is helpful because it also relieves pressure and tension in your back. If you are experiencing stiffness in your back, this should reduce some constraints in your back. Please note that if you are experiencing a lot of pain while completing this stretch, stop and talk to your doctor.

Arm Slides on Wall Stretch

image of arm slides on wall.

Image of an arm slides stretch.

Image of a arm slides stretch.

Image of an arm slides stretch.

While standing, put your back against the wall with good posture. Your entire body should be pressed against the wall. While keeping your arms and shoulder blades touching the wall, slowly extend your arms up towards the sky. This stretch will help release any tension in your upper back.

Why Does My Back Hurt When I Wake Up Every Morning?

If your back hurts every morning, this is most likely due to your sleeping position at night. Sleeping on your stomach is the worst position if you want to reduce back pain because the spine is not in a neutral position. The safest sleeping position would be laying on your back with your legs elevated because it will reduce the pressure on your spine.

Physical Therapy

If you have persistent tightness or pain in your back, physical therapy can be a helpful option. A physical therapist will evaluate the health of your back and the surrounding area to determine any issues.  To schedule for physical therapy, please call 904-858-7045.

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JOI and JOI Rehab

JOI Physicians continue to offer online new patient appointments. This is another option to make it more convenient to make new patient appointments with less phone hold times. Follow the link below to select your JOI MD and schedule online.

You can still call 904-JOI-2000 to make new patient JOI Physician Appointments if that is your preference.

To make appointments with JOI Rehab, please call 904-858-7045.

By: Ehren Allen, Certified Manual Therapist/Physical Therapist

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