Whether it’s acute or chronic, back pain for residents in Tempe can be debilitating. If you are considering surgery or another invasive solution, you might be pleased with the results of regular stretching.
Why is stretching recommended by a pain clinic in Tempe for spinal discomfort? Regular movement helps relax tight muscles and improves circulation, which helps get rid of soreness. When done regularly, it also helps build strength, improves flexibility, and reduces the chance of future injury or discomfort.
Here are some exercises to incorporate into your daily routine that will help build strength in your spine, ease sore muscles, and improve pain symptoms.
Anyone who has been to a yoga class is likely familiar with the restorative child’s pose. This move is excellent for relaxing the lower back muscles while improving mobility. The move is simple:
Start on all fours on the ground, with your wrists under your shoulders and your knees under your hips.
Moving slowly, sink so you’re sitting on your hips, while at the same time stretching your arms forward.
Once you feel a gentle stretch in your spine, hold the pose for 10 seconds. Resume your position on all fours, then repeat again.
You might be surprised to learn that tight hamstrings can cause a lot of pressure to be put on the back. When your hamstrings are flexible, you’ll experience less pain while bending over or lifting an object. To increase flexibility in the hamstrings, try this stretch:
Sit on the floor and extend one leg straight out in front of you. Keep the other bent, with your foot flat on the floor and as close to your body as possible.
Hinge at the hips and lean forward toward your outstretched foot.
Once you feel a gentle stretch in the back of the thigh, hold the pose for 10 seconds.
Switch to the other side and repeat.
Trunk Rotation Stretch
This is another pose that can be done while lying down. It’s excellent for relaxing the muscles on the sides of your body, while also improving spine mobility:
Lie on your back with your feet flat on the floor and your knees bent.
Swing both of your legs to one side so they are reaching towards the floor, with one stacked on the other.
Once you feel a gentle stretch on your spine, hold the pose for five seconds, then switch to the other side.