Top Five Exercises to Release Back Tension, According to a Physiotherapist

Pain and tension in our bodies is very common, with more than half (53%) of Brits pointing to the back as the most common culprit. Whether you think you’ve ‘recovered’, slept strangely or simply can’t change your symptoms, both our physical and mental health (more on this later) can be affected by It is contribute to ongoing pain, making it a “vicious cycle” that is difficult to endure.

“It can be easy to just try to ignore back pain, but that makes it worse,” says Sammy Margo, physical therapist and consultant for Deep Heat, Deep Freeze and Deep Relief, behind the research.

Fortunately, there are specific ways we can move our bodies that can help. “Exercise is extremely important for our backs and a lack of it can contribute to back tension and pain.”

Here are a physical therapist’s top five exercises or stretches to release and prevent back tension. Just warm up, grab a mat, and find a comfortable space.

See more information: What causes back pain and how to deal with it (Yahoo Life UK, 5 minute read)

Five exercises to release back tension

1. Knee to Chest Stretch

“Lie on your back with your knees bent and feet flat on the floor. Use both hands to pull one knee up and press it toward your chest. Press your spine into the floor. Hold for five seconds. Repeat with the other leg and then with both legs together. Repeat this routine three times in the morning and evening.

2. Lumbar rotation stretch

Lie on your back with your knees bent and feet flat on the floor. Slowly roll your bent knees to the side, keeping your shoulders firmly on the floor. Hold for five seconds. Slowly return to the starting position and roll your knees to the other side. Repeat this routine three times in the morning and evening.

3. Lumbar flexion

Lie on your back with your knees bent and feet flat on the floor. Tighten your stomach muscles so that your lower back lifts away from the floor. Hold for five seconds and then relax. Flatten your back, pulling your belly button toward the floor. Hold for five seconds and then relax. Repeat three times and slowly work your way up to 20/30.

The story continues

4. Cat stretch

“Kneel on your knees and hands. Slowly arch your back, pulling your belly up as you lower your head. Then slowly let your back and belly fall toward the floor as you lift your head. Repeat three times morning and night.

5. The bridge

“Lie on your back with your knees bent and feet flat on the floor, keeping your shoulders and head relaxed on the floor and contracting your stomach and buttock muscles. Then lift your hips to form a straight line from your knees to shoulders. . Take three deep breaths while in this position (if you can). Start again. Repeat three times and slowly increase over the days until 20/30.

A mind-body approach to releasing back tension

But remember, while physical movement is important, so is taking care of your overall well-being. “Mood contributes to back pain and back pain can worsen mood. It’s a vicious cycle! Deep Heat, Deep Freeze and Deep Relief research found that 65% of Brits say their mood worsens with back pain “, highlights Margo.

See more information: I spent a year with chronic pain before I discovered how to use the mind-body connection to heal it. (Yahoo Life UK, 10 minute read)

“Poor mental health and stress can cause tension in the back, causing stiffness and pain. This is due to increased release of cortisol, which distorts the inflammatory response, causing pain. Poor mental health can also increase the body’s sensitivity to tension and back pain.Blood vessels can also constrict under stress, leading to reduced blood flow to muscles and pain.

It is important to treat back pain as soon as possible to prevent worsening of symptoms and mood. In addition to physical treatments and being active, this can include general ways to relieve stress and improve mental health, including mindfulness, prioritizing sleep, living a healthy lifestyle, or writing about how you feel as a form of release.

Firstly, it is important to consult your doctor about any symptoms of pain and rule out anything serious, as well as ask for advice on how to relieve pain in a way that is right and safe for you.

Watch: How to prevent back pain