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Stretch Your Way to a Healthier Back and Spine

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Back pain can be hard to deal with and can also slow you down. It can start for a number of reasons: old injuries, straining the muscles, arthritis, and more. The good news is, there are quick and easy stretches you can do in 10-15 minutes each day that can promote a healthier and more comfortable back and spine.

stretch

Back pain is more common in the morning hours, so doing these stretches upon waking might help start your day a little more pain-free. Keep in mind that some patients find that it takes a few months of continued stretching to start seeing improvements. So stay consistent and don’t get discouraged if you don’t see the results you want right away.

Knee to Chest

Lying on your back, bend both knees and place your heels on the floor. Place both hands behind one knee and slowly bring your knee towards your chest. Alternate legs, holding each for 15 – 30 seconds.

Side Roll

Lie on your back with your knees bent and feet flat on the floor. With your shoulders on the floor, roll both bent knees to one side of your body and hold for ten seconds. Return to the starting position and repeat the stretch on the opposite side. Repeat three to four times.

Back Arch

Position yourself on the floor on your hands and knees. Slowly relax your back muscles, letting your back and abdomen sink towards the floor, then slowly arch your back up, pulling your abdomen away from the floor. Repeat four to five times.

If pain continues or you’ve started experiencing worsening symptoms, we encourage you to request an appointment with our Spine Care NJ specialists.


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