Relieving Tension in Your Back
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Make time to relax. Start by setting aside 5 minutes daily.
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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.
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Inhale slowly through your nose. Let your lungs and stomach expand.
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Hold your breath for 2–3 seconds.
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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.
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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.
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Massage trigger points with ice for 2–5 minutes. Press lightly at first. Slowly increase firmness.
Publication Source:
Davies C, Davies A, The Trigger point therapy workbook: your self-treatment guide for pain relief, Second ed., 2004, pp 75-104
Publication Source:
Lewis D, Free your breath, free your life : How conscious breathing can relieve stress, increase vitality, and help you live more fully, 2004, pp 159-172
Date Last Reviewed:
1/15/2007
Date Last Modified:
7/9/2002