When it comes to dealing with back pain, there’s some good news and bad news. The good news is that in many cases, regular back pain is not serious.
About 85 to 90 percent of back pain is mild to moderate and does not require medical attention. It is usually an inflammatory problem that goes away on its own with over-the-counter anti-inflammatory medications.
bad news?Even back pain that isn’t “severe” can still be very painful to deal with on a day-to-day basis.
Additionally, wear and tear on your back can occur as early as your 20s and continue from that point on. Add this on top of a home office setup that may have been less than ideal last year. Chances are, your daily act of listlessly answering emails on the couch is starting to take its toll.
Thankfully, there are some simple moves that can help you stay relaxed for most of the day. Below, experts share six stretches you should do every morning if you suffer from back pain. Combine these with your regular fitness routine and you’ll notice increased mobility and reduced stiffness within a week or two. (Remember, if you notice pain that doesn’t relieve after four to six weeks, gets worse, or is accompanied by leg pain or weakness, mention it to your health care provider right away.)
Cat-Cow
To do the cat-cow pose, start on your hands and knees. Place your wrists under your shoulders and your knees under your hips. Inhale, gently arch your back, lower your belly toward the floor, and look up toward the ceiling. (This is Cow Pose.) As you exhale, draw your belly toward your spine and turn your back toward the ceiling. Your chin and gaze should be pointed downward toward the mat. (This is Cat Pose.) Repeat 10 times (or as many times as you feel comfortable) to help relax and improve your range of motion.
Upper Back Foam Roller Stretch
This stretch works best with a foam roller, but a rolled-up thick blanket or yoga mat will also work.
Start on the floor with your knees bent. Place the foam roller under your shoulder blades and cross your hands behind your head. Using your legs to push you, gently roll the foam roller up and down your upper back. Repeat 10 times.
Another option is to use a chair with a medium-high back and arch your back along the back for 10 seconds to achieve a similar stretching effect.
Seal Pose
Start by lying flat on your stomach with your palms facing down under your shoulders. Keep your legs and hips on the ground as you press up. Hold for three to five seconds, then lower back to starting position. Repeat 10 times.
This will target your lower back and is also great for those who sit most of the day.
Spinal Twist
Sit in a chair with your feet flat on the floor and use the armrests of the chair to turn your upper body to the right. Hold and repeat on the left side.
You can also do this on the floor for a deeper stretch: Start lying flat on your back and lift your right knee up to your chest. Then when you look over your right shoulder, move it to the left.Hold for a few seconds, then on the left side, bring the left knee up to the chest, then move to the right side and look over the left shoulder.
If you don’t stretch regularly, this might feel a little uncomfortable, but you definitely shouldn’t have any sharp pain when stretching. Be sure to listen to your body and if something doesn’t feel right, step back.
Hamstring Stretch
Tight hamstrings can cause a person to have to use their back more when bending forward. The hamstring stretch is great because it reduces tension in the back and improves hip mobility in the posterior chain.
Start with a wall hamstring stretch: Lie on your back with one leg on the floor. Lean the other against the wall as straight as possible without hyperextending your knee. Hold for 10 seconds, then switch legs.
Piriformis Stretch (Pretzel Stretch)
Lie flat on a mat or floor, face up, and cross your right ankle over your left thigh (your left leg should be bent and your foot flat on the floor). Place your hands under your left knee and gently pull it toward your chest. Hold for 10 seconds, then switch sides and cross your left ankle over your right thigh.
This stretch will help with hip rotation, overall mobility, and can reduce tension in the piriformis muscle (near the buttocks), which can compress the sciatic nerve and cause back pain.
