{"id":958,"date":"2024-05-08T13:04:08","date_gmt":"2024-05-08T13:04:08","guid":{"rendered":"https:\/\/physiotherapylifeline.com\/?p=958"},"modified":"2024-06-26T09:33:10","modified_gmt":"2024-06-26T09:33:10","slug":"exercises-and-stretches-to-relieve-back-pain","status":"publish","type":"post","link":"https:\/\/physiotherapylifeline.com\/index.php\/2024\/05\/08\/exercises-and-stretches-to-relieve-back-pain\/","title":{"rendered":"Exercises and Stretches to Relieve Back Pain"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"958\" class=\"elementor elementor-958\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3634e35d elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3634e35d\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-11521493\" data-id=\"11521493\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5afabbcb elementor-widget elementor-widget-jkit_post_title\" data-id=\"5afabbcb\" data-element_type=\"widget\" data-widget_type=\"jkit_post_title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div  class=\"jeg-elementor-kit jkit-post-title jeg_module___69d306ab90360\" ><h1 class=\"post-title style-color \">Exercises and Stretches to Relieve Back Pain<\/h1><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2bef35ec elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2bef35ec\" data-element_type=\"section\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-32825910\" data-id=\"32825910\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4bca1c90 elementor-widget elementor-widget-jkit_post_featured_image\" data-id=\"4bca1c90\" data-element_type=\"widget\" data-widget_type=\"jkit_post_featured_image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div  class=\"jeg-elementor-kit jkit-post-featured-image jeg_module__1_69d306ab93b02\" ><div class=\"post-featured-image \"><img fetchpriority=\"high\" decoding=\"async\" width=\"2560\" height=\"1709\" src=\"https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/05\/back-view-of-athletic-young-african-american-sport-2023-11-27-04-56-48-utc-scaled.jpg\" class=\"attachment-full size-full wp-post-image\" alt=\"Exercises and Stretches to Relieve Back Pain\" srcset=\"https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/05\/back-view-of-athletic-young-african-american-sport-2023-11-27-04-56-48-utc-scaled.jpg 2560w, https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/05\/back-view-of-athletic-young-african-american-sport-2023-11-27-04-56-48-utc-300x200.jpg 300w, https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/05\/back-view-of-athletic-young-african-american-sport-2023-11-27-04-56-48-utc-1024x683.jpg 1024w, https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/05\/back-view-of-athletic-young-african-american-sport-2023-11-27-04-56-48-utc-768x513.jpg 768w, https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/05\/back-view-of-athletic-young-african-american-sport-2023-11-27-04-56-48-utc-1536x1025.jpg 1536w, https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/05\/back-view-of-athletic-young-african-american-sport-2023-11-27-04-56-48-utc-2048x1367.jpg 2048w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/div><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24064b9b elementor-widget elementor-widget-text-editor\" data-id=\"24064b9b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.20.0 - 20-03-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p><span style=\"font-weight: 400;\">Today, almost everyone suffers from back pain , from teens to the elderly. It is the\u00a0 modern-day plague. This increase in back pain is a direct result of our change in lifestyle, we\u2019re all chained to desks at work and school, and often very few of us pay attention to our posture.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Although the proper solution is a drastic lifestyle overhaul, there are some quick fixes like stretches and exercises that can help you manage and improve your pain.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">In this blog, let\u2019s look at some of the best exercises and stretches to relieve back pain and get your spine back in shape.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-45e1ee73 elementor-widget elementor-widget-heading\" data-id=\"45e1ee73\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.20.0 - 20-03-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h2 class=\"elementor-heading-title elementor-size-default\">Common causes of Back pain\n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cfe4439 elementor-widget elementor-widget-text-editor\" data-id=\"cfe4439\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Some of the most common causes of back pain are\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d0daaa3 elementor-widget elementor-widget-text-editor\" data-id=\"d0daaa3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle strain is one of the biggest causes of back pain.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back pain is also caused by sciatica, which is a condition that can arise from lying in positions that place pressure on the back or the lower back or can also be caused by repeated movements.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back pain can also be caused by weak core muscles. The core muscles are essential for stability, and when they are weak, the lower back and spine are overloaded as they have to compensate for the weak core.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bad posture and a lack of exercise<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Osteoarthritis is the most common type of arthritis that causes lower back pain.<\/span><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e144a63 elementor-widget elementor-widget-heading\" data-id=\"e144a63\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Warmup \n<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-46a3011 elementor-widget elementor-widget-text-editor\" data-id=\"46a3011\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Warmups before exercise and stretching are essential to prevent injury and make the workout effective. Warmup increases blood flow and flexibility, preparing the muscles, ligaments, and joints for the workout.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ff48903 elementor-widget elementor-widget-text-editor\" data-id=\"ff48903\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Some dynamic stretches and cardio workouts like running and cycling are good warm-ups.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7155203 elementor-widget elementor-widget-text-editor\" data-id=\"7155203\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Some popular dynamic stretches are:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Neck roll<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder roll<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead arm reach<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arm circles<\/span><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ffe6848 elementor-widget elementor-widget-heading\" data-id=\"ffe6848\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The 5 best exercises and stretches to relieve back pain.\n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-95c3427 elementor-widget elementor-widget-text-editor\" data-id=\"95c3427\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">These exercises are the most recommended for back pain relief. Including these stretches and workouts in your daily routine will improve your back\u2019s strength and flexibility.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-be7c0d3 elementor-widget elementor-widget-heading\" data-id=\"be7c0d3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">Child's pose\n<\/h5>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4860de1 elementor-widget elementor-widget-text-editor\" data-id=\"4860de1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">This traditional yoga pose is great for your lower back and stretches your lats, glutes, and spinal extensors. It relieves pain along your neck, spine, and shoulders.<\/span><\/p><p><span style=\"font-weight: 400;\">To perform the child\u2019s pose, follow these instructions.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e7ebb2 elementor-widget elementor-widget-text-editor\" data-id=\"1e7ebb2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\"><strong>Step 1:<\/strong> Get on all fours, knees, and palms.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 2:<\/strong> Sit on your heels while tucking your legs under your thighs, hinge at your hips, and fold forward. Use your hands to walk in front of you.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 3:<\/strong> Stretch your arms in front of or alongside your body with your palms facing down.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 4:<\/strong> Pay attention to your breathing, take deep breaths, and pay attention to areas of tightness.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 5:<\/strong> Stay in this pose for a minute.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8115c49 elementor-widget elementor-widget-heading\" data-id=\"8115c49\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">Knee to chest\n<\/h5>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f3902c elementor-widget elementor-widget-text-editor\" data-id=\"8f3902c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">This dynamic stretch relaxes your hips, glutes, and thighs.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 1:<\/strong> To perform the knee-to-chest stretch, follow these instructions:<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 2:<\/strong> Lie on your back with bent knees and feet flat on the floor.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 3:<\/strong> You can either keep your right knee bent or stretch it straight.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 4:<\/strong> Pull your left knee close to your chest while locking your hands near the shin bones or near the thighs.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 5:<\/strong> Stretch your spine all the way down until your tailbone and avoid lifting your hips.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 6:<\/strong> Take a deep breath.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 7:<\/strong> Hold the pose for up to a minute.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 8:<\/strong> Repeat with the other leg.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fde72ed elementor-widget elementor-widget-heading\" data-id=\"fde72ed\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">Seated Spinal Twist\n<\/h5>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a1eca55 elementor-widget elementor-widget-text-editor\" data-id=\"a1eca55\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">This is one of the best stretches for your hips, glutes,shoulders, neck, abdomen, and back. It not only increases mobility in your back but is also known for its ability to stimulate your internal organs.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">To perform the seated spinal twist, follow the instructions:<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 1:<\/strong> Sit on the floor with booths legs fully extended in front.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 2:<\/strong> Bend your right knee and place your foot on the outside of your left thigh.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 3:<\/strong> Place your left arm outside your right thigh.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 4:<\/strong> You can place your right arm behind you for support.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 5:<\/strong> Twist to the left side, starting from the base of the spine.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 6:<\/strong> Hold this pose for a minute.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 7:<\/strong> Repeat for the other side.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-597487b elementor-widget elementor-widget-heading\" data-id=\"597487b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">Piriformis stretch\n<\/h5>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad792d5 elementor-widget elementor-widget-text-editor\" data-id=\"ad792d5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">This stretch is used to relieve pain and tightness in the buttocks and the lower back. It targets the piriformis muscle, which is a muscle found deep in the buttocks.<\/span><\/p><p><span style=\"font-weight: 400;\">To perform a piriformis stretch, follow these steps:<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 1:<\/strong> Lie on your back with both knees bent and your feet flat on the floor.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 2:<\/strong> Place your right ankle just above your left knee.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 3:<\/strong> Place your hands behind the left thigh and pull towards your chest until you feel a chest.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 4:<\/strong> Hold this stretched position for a minute or 30 seconds.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 5:<\/strong> Repeat the process on the other side.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aedf1ac elementor-widget elementor-widget-heading\" data-id=\"aedf1ac\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">\nCat cow\n<\/h5>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9634fb0 elementor-widget elementor-widget-text-editor\" data-id=\"9634fb0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">The cat-cow pose is a great exercise to increase mobility in your spine while also stretching your shoulders, neck, and chest.<\/span><\/p><p><span style=\"font-weight: 400;\">To perform the cat-cow pose, follow these steps:<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 1:<\/strong> Get on all fours with your hands and knees on the floor.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 2:<\/strong> Take a deep breath as you inhale while simultaneously looking up, allowing your belly to fill up with air.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 3:<\/strong> Exhale slowly, tuck your chin into your chest, and arch your spine, stretching it.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 4:<\/strong> Continue performing these movements with each breath.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Step 5:<\/strong> Perform this post for 1 to 2 minutes.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-315714b elementor-widget elementor-widget-heading\" data-id=\"315714b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Things to keep in mind before stretching\n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a57b01 elementor-widget elementor-widget-text-editor\" data-id=\"4a57b01\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the stretches on flat surfaces with enough space to move freely.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wear comfortable clothes that won\u2019t restrict movement.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not overexert your body, and\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While stretching, pay attention to the pace of your movements. Move slowly and avoid jerking motions.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a stretch for long enough to work its magic.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The optimum number to repeat stretches is around 2\u20135 times, as muscles reach their maximum elongation after 4 repetitions.<\/span><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8d8b06a elementor-widget elementor-widget-text-editor\" data-id=\"8d8b06a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Back pain is a common complaint, and there is no need to raise the alarm. Most cases of back pain can be improved with stretches, exercises, and better posture.<\/span><\/p><p><span style=\"font-weight: 400;\">For best results it is advised to add these stretches to your daily routine and perform them either in the morning or\u00a0 evening or both. Don\u2019t forget to warm up before stretching. If you have chronic back pain it is advised to consult a physiotherapist or a doctor.\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-366cd401\" data-id=\"366cd401\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-3d60d4c6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3d60d4c6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-21b253ff\" data-id=\"21b253ff\" 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         <div class=\"jkit-postlist-content\"><span class=\"jkit-postlist-title\">Ergonomic Solutions for Back Pain: Choosing the Right Furniture and Equipment.<\/span><div class=\"meta-lists\"><span class=\"meta-date\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-clock\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256,8C119,8,8,119,8,256S119,504,256,504,504,393,504,256,393,8,256,8Zm92.49,313h0l-20,25a16,16,0,0,1-22.49,2.5h0l-67-49.72a40,40,0,0,1-15-31.23V112a16,16,0,0,1,16-16h32a16,16,0,0,1,16,16V256l58,42.5A16,16,0,0,1,348.49,321Z\"><\/path><\/svg>July 22, 2024<\/span> <\/div><\/div>\n                <\/a>\n            <\/article><article class=\"jkit-post post-list-item\">\n                <a href=\"https:\/\/physiotherapylifeline.com\/index.php\/2024\/07\/22\/tips-for-good-posture\/\" >\n                    <img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"185\" src=\"https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/07\/5500992-300x185.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"good posture\" srcset=\"https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/07\/5500992-300x185.jpg 300w, https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/07\/5500992-768x474.jpg 768w, https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/07\/5500992.jpg 808w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\n                    <div class=\"jkit-postlist-content\"><span class=\"jkit-postlist-title\">Posture Perfect: Tips for Maintaining Good Posture in Daily Life<\/span><div class=\"meta-lists\"><span class=\"meta-date\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-clock\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path 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It is the\u00a0 modern-day plague. This increase in back pain is a direct result of our change in lifestyle, we\u2019re all chained to desks at work and school, and often very few of us pay [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":960,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,7],"tags":[21,31,32],"class_list":["post-958","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-pain-management-tips","tag-back-pain","tag-exercise","tag-stretches"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercises and Stretches to Relieve Back Pain<\/title>\n<meta name=\"description\" content=\"let\u2019s look at some of the best exercises and stretches to relieve back pain and get your spine back in shape.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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