Tag Archives: stretches

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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.


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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Four Lifestyle Changes To Reduce Back Pain

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If you find yourself frequently battling back pain, chances are that there are some easy lifestyle changes you can make to better support and care for your spine. Below are four tips for incorporating back-friendly habits into your day.

Bend Back

For those of us who spend most of our day sitting, it’s extremely important to stretch every twenty minutes or so. Since most of us bend forward over our workstations, generally the best direction to bend while stretching is backwards.

Lower The Heels

A healthier back doesn’t necessarily mean no heels–just trade stilettos in for something a bit shorter and more comfortable. Pinterest has great visual guides to fashionable short heels, and many retailers now provide filters on their website for heel heights, making it easier than ever to find low heels or flats that match your style and sensibilities.

Make Your Workplace Back Friendly

Use a chair that provides lower back support, allows your feet to be planted firmly on the floor, and is set up so that you do not need to hunch forward to work.

Nix The Nicotine

Need another reason to quit smoking? Smoking can increase your risk for osteoporosis of the spine, and other complications that spell bad news for your back.

If you’re still struggling with regular back pain, check out this post to see if it’s time to visit a help, or request an appointment with Spine Care New Jersey today!

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