Cara Meredakan Nyeri Punggung dengan Peregangan

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Disusun bersama Mayami Oyanagi

Referensi

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Sakit punggung sering kali diakibatkan penggunaan otot punggung, perut, panggul, paha dan leher yang terlalu banyak atau sedikit. Orang yang sehari-hari bekerja di belakang meja rentan terhadap tegangan otot yang berakibat sakit punggung. Untuk meredakan sakit punggung, buatlah rutinitas peregangan tubuh. Peregangan ini akan meredakan sakit punggung Anda seiring waktu.

Metode 1
Metode 1 dari 9:

Peregangan Otot Hamstring

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    Kedua kaki boleh berada di ketinggian panggul dan menjejak lantai. Tarik napas dalam-dalam beberapa kali untuk meredakan ketegangan dan merilekskan badan. Ulurkan tangan ke depan dan raihlah lutut kanan Anda sembari menjaga kepala dan bahu tetap berada di lantai. [1]
    • Sebaiknya Anda menggunakan matras yoga sebagai tempat berbaring
    • Sebaiknya Anda mengangkat lutut kanan supaya bertemu dengan kedua tangan.
    • Biarkan otot Anda istirahat sebelum melanjutkan ke langkah berikutnya.
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    Gunakan kedua tangan Anda untuk menarik lutut kanan menuju dada sedekat mungkin. Tarik 10 napas dalam-dalam, atau tahan posisi Anda selama 30 detik. Kembalikan kaki Anda ke lantai. [2]
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    Raih lutut kiri Anda, dan rilekskan otot quad . Tarik lutut ke dada secara perlahan. lalu tahan di dada layaknya lutut kanan Anda selama 30 detik. Kembalikan kaki Anda ke lantai. [3]
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    Setelah Anda selesai meregangkan kedua kaki secara bergantian, cobalah regangkan kedua kaki secara bersamaan. Tarik kedua kaki Anda ke dada. Tahan posisi Anda selama 30 detik, atau selama yang Anda bisa. Kemudian, kembalikan ke posisi awal. [4]
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    Anda sebaiknya mengulangi tiap gerakan sebanyak 3 kali. Namun, jika tidak sempat 2 kali saja sudah cukup. [5]
    • Anda meregangkan otot hamstring yang berada di sepanjang paha sampai bokong dan berhubungan dengan punggung bagian bawah. Ketegangan otot hamstring akibat terlalu banyak duduk atau kurang olahraga sering kali menyebabkan sakit punggung bagian bawah.
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    Jika Anda tidak suka menarik lutut sampai ke dada, ada beberapa alternatif yang dapat dicoba. Cobalah ketiga gerakan berikut dan pilih mana yang terasa paling sesuai untuk Anda.
    • Cara yang pertama adalah menahan kedua kaki tetap lurus saat telentang. Angkat kaki kanan Anda dan sokong bagian belakangnya dengan tangan kanan. Ketika kaki membentuk sudut 90 derajat, tahanlah posisi Anda. Pastikan lutut Anda lurus dan meregangkan otot hamstring Anda. [6]
    • Cara yang kedua menggunakan bantuan handuk. Lakukan peregangan dengan kedua kaki lurus, tetapi ketika mengangkat kaki Anda, gulung sebuah handuk di bagian bawah telapak kaki Anda. Tahan posisi kaki pada sudut 90 derajat terhadap tubuh Anda. Tarik handuk dengan pelan untuk sedikit menekuk kaki menuju arah Anda dan meregangkan hamstring . Tahan selama 30 detik. [7]
    • Beralihlah ke kaki satunya lagi dan ulangi.
    Iklan
Metode 2
Metode 2 dari 9:

Peregangan Bersila ( Crossed-Leg )

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    Berbaring telentang dan tekuk kedua lutut dan kaki selebar panggul. Kedua kaki Anda menjejak di lantai. Angkat kaki kanan, dan putar telapak kaki menuju lutut kaki kiri. Sandarkan pergelangan kaki kanan di atas paha kiri. Istirahatlah untuk beberapa saat. [8]
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    Ulurkan kedua tangan Anda sampai meraih quad kiri. Anda sebaiknya menyelipkan tangan kanan di antara paha kanan dan kiri. Angkat kaki kiri dan tarik secara perlahan menuju dada. [9]
    • Peganglah bagian belakang kaki untuk menyokong kaki dan meregangkan otot lebih jauh. [10]
    • Jika kaki tidak bisa dipegang dengan mudah, gunakan tali atau handuk untuk membantu Anda. Gulungkan saja tali atau handuk pada kaki dan genggam ujungnya. [11]
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    Setelah posisi ditahan selama beberapa detik, coba tarik kaki agak lebih jauh. Jika 30 detik sudah berselang, turunkan kaki kembali ke lantai. [12]
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    Anda seharusnya merasakan regangan di paha kanan kemudian kiri. Otot yang diregangkan adalah otot piriformis yang berada di sepanjang bokong dan sering kali menyebabkan sakit punggung bagian bawah. [13]
    • Anda dapat mencoba peregangan versi tingkat lanjut sambil berdiri. Carilah meja yang kira-kira setinggi panggul. Putarkan kaki kanan Anda dan letakkan di atas meja. Pastikan Anda persis berada di sebelah meja. Jaga punggung tetap lurus dan condongkan badan ke depan lalu tarik 10 napas dalam-dalam. Ulangi dengan kaki yang satu lagi.
    Iklan


Metode 3
Metode 3 dari 9:

Peregangan Punggung Berputar

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    Letakkan tangan di belakang kepala atau lurus di sisi tubuh Anda. Tekukkan lutut dan jejakkan telapak kaki ke lantai serta buka selebar panggul. [14]
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    Putar kedua lutut Anda sehingga satu lutut hampir atau persis menyentuh lantai. Jauhkan putaran semampu Anda. Punggung Anda masih tetap menyentuh lantai. [15]
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    Misalnya sebelumnya Anda memutar lutut ke kanan, gerakkanlah kedua lutut ke sisi kiri. Ulangi sebanyak 10-15 kali pada tiap sisi. Pada peregangan ini, Anda tidak menahan posisi. [16]
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    Anda bisa mencoba melakukan pergenagan ini sambil duduk. [17]
    • Temukan kursi yang memiliki sandaran tangan. Jaga kedua telapak kaki menjejak lantai dan dan putar tubuh Anda secara perlahan ke satu sisi sehingga kedua tangan Anda menggenggam sandaran kursi.
    • Sekarang gunakan kedua tangan untuk membantu menarik tubuh Anda berputar ke satu sisi.
    • Lakukan peregangan ini secara perlahan. hindari gerakan mendadak dan memantul-mantul. Carilah posisi ternyaman untuk Anda dan tahan selama 30 detik.
    • Ulangi pada sisi sebaliknya. Anda dapat mengulangi peregangan ini sebanyak 3 kali.
    Iklan
Metode 4
Metode 4 dari 9:

Peregangan secara Tengkurap

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    Kedua kaki sebaiknya lurus di belakang Anda. [18]
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    Kedua telapak tangan merebah pada lantai di sebelah atau persis di bawah bahu. Kedua siku Anda menunjuk ke atas. [19]
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    Dorong bagian paruh atas tubuh Anda dari lantai. Gerakannya mirip push-up , tetapi Anda hanya mengangkat tubuh dari bagian pinggang ke atas. [20]
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    Ulangi gerakan ini sebanyak 3-5 kali atau lebih. Peregangan dapat dilakukan beberapa kali dalam sehari. [21]
    Iklan
Metode 5
Metode 5 dari 9:

Peregangan Kucing dan Sapi ( Cat and Cow )

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    Peregangan ini sebaiknya dilakukan di atas matras yoga sehingga lutut tidak langsung menyentuh lantai. Pastikan kedua tangan Anda terbuka selebar bahu, sementara kedua kaki terbuka selebar panggul. [22]
    • Jika lutut Anda terasa sakit, taruhlah bantal di bawah lutut, terutama jika Anda tidak menggunakan matras.
    • Temukan posisi netral yang nyaman. Anda mungkin ingin sedikit membengkokkan atau meluruskan punggung Anda.
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    Tarik napas dalam-dalam. Saat napas diembuskan, naikkan pusar Anda setinggi mungkin. Anggaplah Anda seperti seekor kucing yang ketakutan, sembari memiringkan kepala ke bawah dan panggul ke atas. [23]
    • Tahan posisi selama beberapa detik. [24]
    • Tarik napas dalam-dalam ketika kembali ke posisi netral.
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    Embuskan napas dan turunkan pusar menuju lantai. Panggul Anda akan membengkok ke bawah dan kepala naik ke atas. Anggaplah Anda membuat lengkungan ke bawah dengan punggung Anda, seperti seekor sapi. Tahan posisi ini selama beberapa detik. [25]
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    Tarik napas dalam-dalam saat kembali ke posisi netral. Ulangi gerakan lengkungan naik dan turun sebanyak 10 kali untuk meredakan tegangan di sepanjang tulang punggung Anda. [26]
    • Anda juga bisa mencoba melakukan peregangan tail wag dalam posisi ini. [27]
    • Pada posisi netral, tarik panggul secara perlahan berputar ke sisi Anda. Tahan posisi tersebut selama 15 detik. Beralihlah ke sisi sebaliknya. [28]
    • Ulangi sebanyak 10 pada tiap sisi. [29]
    Iklan
Metode 6
Metode 6 dari 9:

Peregangan Fleksor Panggul

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    Pilihlah tempat berbaring yang cukup tinggi sehingga kaki Anda bisa menggantung di tepinya. Kedua paha Anda disokong oleh meja, dan kedua kaki dilipat pada lutut. [30]
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/4c\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-24-Version-2.jpg\/v4-460px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-24-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4c\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-24-Version-2.jpg\/v4-728px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-24-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Jepit kaki Anda dengan kedua tangan. Anda dapat memegangnya di sekitar kaki, di bawah lutut. Selain itu, Anda juga bisa memegang di bawah paha. [31]
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/6\/6f\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-25-Version-2.jpg\/v4-460px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-25-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6f\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-25-Version-2.jpg\/v4-728px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-25-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Lutut tidak harus ditarik sampai menyentuh dada. Tahanlah posisi Anda selama 30 detik. [32]
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/e\/ec\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-26-Version-2.jpg\/v4-460px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-26-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/ec\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-26-Version-2.jpg\/v4-728px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-26-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Anda seharusnya merasakan regangan di bagian depan panggul pada kaki yang menggantung. Itulah otot fleksor panggul Anda yang jika digunakan untuk duduk terlalu lama akan menyebabkan sakit punggung. [33]
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Metode 7
Metode 7 dari 9:

Peregangan Piriformis Duduk

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/30\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-27-Version-2.jpg\/v4-460px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-27-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/30\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-27-Version-2.jpg\/v4-728px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-27-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Duduklah dan luruskan punggung Anda. Kedua kaki menjejak di lantai dan buka selebar panggul. Letakkan tangan di pinggang, lalu tarik napas Anda. [34]
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/98\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-28-Version-2.jpg\/v4-460px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-28-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/98\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-28-Version-2.jpg\/v4-728px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-28-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Anda menyandarkan pergelangan kaki kanan di lutut kiri. Atau, kali dapat disilangkan lebih dalam sehingga dasar lutut kanan hampir menyentuh puncak lutut kiri. [35]
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/99\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-29-Version-2.jpg\/v4-460px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-29-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/99\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-29-Version-2.jpg\/v4-728px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-29-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Berhentilah ketika siku kiri dapat disandarkan di paha kanan. Anda juga bisa membawa lutut kanan secara perlahan ke bahu kanan Anda. Tahan posisi ini selama 10 detik, dan pastikan Anda menarik napas dalam-dalam. [36]
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/8d\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-30-Version-2.jpg\/v4-460px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-30-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8d\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-30-Version-2.jpg\/v4-728px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-30-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Putar torso ke kiri dan tahan selama 10 detik. Lakukan peregangan ini 2-3 kali pada tiap sisi. [37]
    • Peregangan ini sangat baik untuk meredakan punggung yang tegang selama di kantor. Peregangan ini bisa dilakukan sampai 5 kali sehari.
    • Peregangan ini bisa membantu merawat nyeri sciatica atau nyeri punggung bagian bawah. [38]
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Metode 8
Metode 8 dari 9:

Peregangan Otot Quadricep (Paha)

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/46\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-31.jpg\/v4-460px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-31.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/46\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-31.jpg\/v4-728px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-31.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Pegang kursi atau meja dengan tangan kanan Anda. Tekukkan kaki kiri sehingga kaki bergerak menuju bokong.
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/c\/c8\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-32.jpg\/v4-460px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-32.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/c8\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-32.jpg\/v4-728px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-32.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Anda seharusnya akan merasakan regangan halus di paha kiri.
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/3a\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-33.jpg\/v4-460px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-33.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3a\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-33.jpg\/v4-728px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-33.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Pastikan Anda tidak memantul. Lakukan peregangan dengan pelan dan mantap. Jaga punggung tetap lurus dan arahkan pandangan ke depan. Ulangi sebanyak 2-3 kali pada tiap sisi.
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/c\/cf\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-34.jpg\/v4-460px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-34.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/cf\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-34.jpg\/v4-728px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-34.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Anda bisa juga melakukan peregangan serupa dengan berbaring. Merebahlah pada sisi kanan Anda. Tekukkan lutut kiri sehingga kaki bersandar pada bokong. Anda dapat menggunakan tangan kanan untuk memegang telapak kaki kanan supaya dapat meraih bokong Anda. Tahan posisi ini selama 30 detik dan ulangi 2-3 kali lagi sebelum berganti sisi. Pastikan Anda tidak memantul dan posisi peregangan tetap kokoh.
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Metode 9
Metode 9 dari 9:

Persiapan Latihan

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/1\/1f\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-35.jpg\/v4-460px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-35.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/1f\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-35.jpg\/v4-728px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-35.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Sebaiknya peregangan dilakukan di pagi atau malam hari sehingga Anda dapat mengenakan piyama atau baju olahraga. Pakaian yang longgar akan membuat badan Anda lebih mudah digerakkan.
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/32\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-36.jpg\/v4-460px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-36.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/32\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-36.jpg\/v4-728px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-36.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Memang, biasanya peregangan dilakukan sekalian pemanasan sebelum berolahraga. Namun, kali ini pemanasan akan dilakukan peregangan. [39]
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/95\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-37.jpg\/v4-460px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-37.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/95\/Stretch-Your-Back-to-Reduce-Back-Pain-Step-37.jpg\/v4-728px-Stretch-Your-Back-to-Reduce-Back-Pain-Step-37.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Anda sebaiknya melakukan peregangan sedikitnya 2-3 kali dalam seminggu. Namun, jika Anda mengalami nyeri punggung, lakukan peregangan beberapa kali dalam sehari untuk meredakan rasa sakintnya. [42]
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Peringatan

  • Jangan lakukan hal-hal yang memperparah rasa sakit. Jika Anda merasakan rasa sakit yang tajam saat meregangkan tubuh, segera hentikan peregangan Anda. [43]
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Referensi

  1. ↑ http://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265
  2. ↑ http://carrington.edu/blog/student-tips/health/how-to-relieve-lower-back-pain-with-stretches-and-massage/
  3. ↑ http://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265
  4. ↑ http://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265
  5. ↑ http://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265
  6. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  7. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  8. ↑ http://www.acatoday.org/Portals/60/Docs/Patients/Patient%20Fact%20Sheets/HealthyLiving_BackPainExercise.pdf
  9. ↑ http://carrington.edu/blog/student-tips/health/how-to-relieve-lower-back-pain-with-stretches-and-massage/
  1. ↑ http://carrington.edu/blog/student-tips/health/how-to-relieve-lower-back-pain-with-stretches-and-massage/
  2. ↑ http://carrington.edu/blog/student-tips/health/how-to-relieve-lower-back-pain-with-stretches-and-massage/
  3. ↑ http://www.acatoday.org/Portals/60/Docs/Patients/Patient%20Fact%20Sheets/HealthyLiving_BackPainExercise.pdf
  4. ↑ http://www.acatoday.org/Portals/60/Docs/Patients/Patient%20Fact%20Sheets/HealthyLiving_BackPainExercise.pdf
  5. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  6. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  7. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  8. ↑ http://www.besthealthmag.ca/best-you/stretching/low-back-rotation-stretch/
  9. ↑ http://www.acatoday.org/Portals/60/Docs/Patients/Patient%20Fact%20Sheets/HealthyLiving_BackPainExercise.pdf
  10. ↑ http://www.acatoday.org/Portals/60/Docs/Patients/Patient%20Fact%20Sheets/HealthyLiving_BackPainExercise.pdf
  11. ↑ http://www.acatoday.org/Portals/60/Docs/Patients/Patient%20Fact%20Sheets/HealthyLiving_BackPainExercise.pdf
  12. ↑ http://www.acatoday.org/Portals/60/Docs/Patients/Patient%20Fact%20Sheets/HealthyLiving_BackPainExercise.pdf
  13. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  14. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  15. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  16. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  17. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  18. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  19. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  20. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  21. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  22. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  23. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  24. ↑ http://www.uhs.berkeley.edu/home/healthtopics/PDF%20Handouts/LowBackPain.pdf
  25. ↑ http://city.milwaukee.gov/ImageLibrary/User/jkamme/Wellness/Wellness_Stretches.pdf
  26. ↑ http://city.milwaukee.gov/ImageLibrary/User/jkamme/Wellness/Wellness_Stretches.pdf
  27. ↑ http://city.milwaukee.gov/ImageLibrary/User/jkamme/Wellness/Wellness_Stretches.pdf
  28. ↑ http://city.milwaukee.gov/ImageLibrary/User/jkamme/Wellness/Wellness_Stretches.pdf
  29. ↑ http://city.milwaukee.gov/ImageLibrary/User/jkamme/Wellness/Wellness_Stretches.pdf
  30. ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840
  31. ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840
  32. ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840
  33. ↑ http://girlshealth.gov/fitness/exercise/stretching.html
  34. ↑ http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm

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