Back pain can really put a kink in your day. While chiropractic treatment will typically cause pain to gradually diminish over time, it can be difficult managing the pain in the meantime (especially in the beginning). Thankfully, there are some general steps you can take to diminish your discomfort while you wait at home.
What Stretches Can I Do to Relieve Back Pain?
There are many forms of back pain, each with its own special treatment. Common causes of neck & back pain include:
- Muscle tears
- Disc herniation
- Joint Dysfunction
- Degenerative Diseases
- and More.
Some of these conditions can be soothed with regular stretching. Keep in mind that the purpose of stretches is to relieve pain, not cause it. If you find any particular position too painful to continue, don’t risk further injury.
One great pose to start with is the child’s resting pose. This can help you get relaxed for your stretches. From there, you can move into a cobra stretch, which is very similar to an upward dog. Now rise back onto your knees and try a kneeling lunge stretch, alternating legs and evenly balancing your weight between lunging and planted leg.
For those who like to stay off their knees, you can instead start by laying flat on the ground (your back against the floor) and performing a simple knee to chest stretch. From here, you can move into a back flexion stretch, with both knees pulled towards your chest and your neck gently flexed forward. Finally, you can do what is called the piriformis stretch, which is very similar to knee-to-chest, but is performed by crossing one leg over the other, with your ankle held at the against the knee. You can also perform this in a seated position.
How Should I Sleep to Relieve Lower Back Pain?
While your mattress will play a large role in how well you sleep, you can also ease your back pain with the aid of an extra pillow. Stomach sleepers can insert a pillow between the pelvis and lower stomach to reduce strain. Those who prefer sleeping on their side can place the pillows between their knees instead, with legs lifted towards the chest. Finally, back sleepers can simply place the pillow underneath their knees.