There is something particularly painful about having a sore back. When you hurt other parts of your body, it is simple to avoid using the sore or injured part for some time while it heals, the same can’t be said for a back. Your back and your spine are central to most movements and will be affected to some point no matter how careful you are.
There are so many ways to hurt your back from standing all day in bad shoes, sleeping on the wrong type of mattress or in the wrong position, to sitting in a chair that is not ergonomically designed. If you find that you are having trouble with a sore back or having tight muscles in your back, it would be a good idea to treat the real problem by replacing your bed or office chair, but in the meantime, check out some of the stretches and ideas below to help your back feel better.
Before you start really stretching out your muscles it is a good idea to loosen them up some with some light movements to get your blood flowing. This can be something as simple as walking in place, twisting gently at the waist from side to side, or even putting a warm washcloth on your back for a while.
Standard Touch Your Toes Stretches
This is the basic stretch that almost everyone knows, but don’t utilize when it comes to maintaining flexibility or stretching out tight muscles. All you have to do is to stand with your feet slightly apart and bend at the waist and reach towards your toes. It isn’t necessary that you touch your toes or that your chest touches your knees, just that you reach until you feel a firm stretch in your back.
Laying Down Knees To Chest
Another great option for relieving some back tightness and pain is to lay down on the floor on your back. Pull your knees up to your chest and hold them there with your arms. Remember to breathe with the stretch and hold it for at least the count of ten. Release and then repeat as needed.
Stretching can be a wonderful way to keep your body in better shape and to avoid many of the pains that come with having an office job or any job where you sit for large portions of the day. You can also find stretches meant to help stretch different areas of the body to target problem areas!