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Find relief from back pain with these easy stretches and sleeping positions
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Over time, the vertebrae in your spine tend to wear down or compress, limiting flexibility and causing discomfort, numbness, or pain. Spinal decompression exercises can help to stretch out your spine, build supporting muscles, and relieve discomfort in the process. [1] X Research source We’ll show you some simple exercises to perform at home, with and without equipment, and some key sleeping positions to help you erase bothersome tension in your back.
Things You Should Know
- Perform the kitchen sink stretch by gripping the lip of a sink, planting your feet, and sinking into a squatting position to stretch out your spine.
- Perform the cat and camel stretch by getting on all fours and arching your spin up toward the ceiling for 5 seconds, then down toward the floor for 5 seconds.
- Stretch your spine while sitting by raising your arms back and toward the ceiling with your palms facing upward, then rotating your hands inward.
Steps
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Tips
- If your back pain is persistent, or prevents you from performing regular daily activities, see a doctor or a physical therapist—you may have a more serious condition that requires more in-depth treatment.Thanks
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References
- ↑ https://blog.nasm.org/foam-rolling-and-self-myofascial-release
- ↑ https://www.athletico.com/2017/09/13/stretch-week-squat-kitchen-sink/
- ↑ https://www.versusarthritis.org/media/21786/backpain-exercise-sheet.pdf
- ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/multimedia/childs-pose/vid-20453580
- ↑ https://www.saintlukeskc.org/health-library/shoulder-upper-back-and-arm-exercise-overhead-arm-stretch#
- ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20546859
- ↑ https://www.hss.edu/article_back-neck-stretches.asp
- ↑ https://www.inspireusafoundation.org/dead-hangs/
- ↑ https://youtu.be/L8SG--NYJdE?si=ORrvP1sVnjaRHcUJ&t=555
- ↑ https://orthoinfo.aaos.org/en/recovery/low-back-surgery-exercise-guide/
- ↑ https://blog.nasm.org/foam-rolling-and-self-myofascial-release
- ↑ https://medlineplus.gov/ency/article/002119.htm
- ↑ https://www.mayoclinic.org/diseases-conditions/back-pain/in-depth/sleeping-positions/art-20546852
- ↑ https://my.clevelandclinic.org/health/articles/10874-spinal-decompression-therapy
- ↑ https://my.clevelandclinic.org/health/articles/10874-spinal-decompression-therapy
- ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076817
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