Stretches to Ease Back Aches and Fatigue

Stretches to Ease Back Aches and Fatigue

The following exercises should cause you to feel a gentle
stretch, but no pain.

Overhead stretch

Standing overhead stretch to ease back aches and fatigue
slide 1 of 4
    
slide 1 of 4, Overhead stretch,
  1. Stand comfortably with your feet shoulder-width
    apart.
  2. Looking straight ahead, raise both arms over your head and
    reach toward the ceiling. Do not allow your head to tilt back.
  3. Hold for 15 to 30 seconds, then lower your arms to your
    sides.
  4. Repeat 2 to 4 times.

Side stretch

Standing side stretch to ease back aches and fatigue
slide 2 of 4
    
slide 2 of 4, Side stretch,
  1. Stand comfortably with your feet shoulder-width
    apart.
  2. Raise one arm over your head, then lean to the other side.
    Slide your hand down your leg as you allow the weight of your arm to gently
    stretch your side muscles.
  3. Hold for 15 to 30
    seconds.
  4. Repeat 2 to 4 times to each side.

Press-up

Press-up stretch to ease back aches and fatigue
slide 3 of 4
    
slide 3 of 4, Press-up,
  1. Lie on your stomach, supporting your body with
    your forearms.
  2. Press your elbows down into the floor to raise your
    upper back. As you do this, relax your stomach muscles and allow your back to
    arch without using your back muscles. As your press up, do not let your hips or
    pelvis come off the floor.
  3. Hold for 15 to 30 seconds, then
    relax.
  4. Repeat 2 to 4 times.

Relax and rest

Relax-and-rest position to ease back aches and fatigue
slide 4 of 4
    
slide 4 of 4, Relax and rest,
  1. Lie on your back with a rolled towel under your
    neck and a pillow under your knees. Extend your arms comfortably to your
    sides.
  2. Relax and breathe normally.
  3. Remain in this position for
    about 10 minutes.
  4. If you can, do this 2 or 3 times each
    day.

ByHealthwise StaffPrimary Medical Reviewer Adam Husney, MD - Family Medicine Specialist Medical Reviewer Joan Rigg, PT, OCS - Physical Therapy

Current as ofNovember 29, 2017

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