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Gwinnett Medical Center

Relieving Tension in Your Back

Make time to relax. Start by setting aside 5 minutes daily.

Being relaxed helps keep your mind healthy and your back ready to move. Take short breaks often. Walk around. Stretch. Switch tasks. Also give the following a try.

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When deep breathing, let your stomach expand.

Deep Breathing

Deep breathing is a simple way to reduce stress. You can do it almost any time you need to relax.

  • Inhale slowly through your nose. Let your lungs and stomach expand.

  • Hold your breath for 2–3 seconds.

  • Exhale slowly through your mouth until your lungs feel empty. Repeat 3–4 times.

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Common trigger points

Relieve Tension

Muscle tension can create tender spots called “trigger points.” The tips below may help relieve muscle tension.

  • Press the trigger point if you can reach it. If not, lie on a soft tennis ball, or ask a friend to press the spot. Use steady pressure for 10–15 seconds. Breathe deeply. Repeat a few times.

  • Massage trigger points with ice for 2–5 minutes. Press lightly at first. Slowly increase firmness.

© 2000-2014 The StayWell Company, LLC. 780 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.