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Method 2: Stretching to Relax Back Muscles
1. Try yoga to ease stiff back muscles. Yoga is a great way to help relax back muscles. Try poses like cobra, bridge, or downward-facing dog. You can also attend a local yoga class and ask the instructor for suggestions on poses that will help relax your back muscles.
2. Experiment with tai chi to release tension in your back muscles. Tai chi can help you relax your back muscles while building strength. Over time, this may help reduce pain associated with tense back muscles. Try attending a local tai chi class. You can also find beginner tai chi videos online for free or for a minimal cost.
Always ask a doctor before starting an exercise program like tai chi.
Start out with one 30-40 minute session twice a week, and build up to practicing tai chi for at least 30 minutes each day.
3. Try a shoulder squeeze to relax shoulder muscles. If your upper back is tight, you can help relax those muscles with a shoulder squeeze. Slowly pull your shoulder blades together as you gently push your chest forward. Relax the shoulder blades back to their normal position, and repeat 2-3 more times.
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4. Stretch your upper back to support relaxation. Doing some basic stretches can help relax the muscles in your upper back. Try sitting with your legs outstretched and gently stretching your hands forward in a rounded back stretch. You can also try gently touching your chin to your neck and holding the stretch for 30 seconds to relieve tension in the upper back.
5. Relax your lower back with a knee-to-chest stretch. You can also relax the muscles in your lower back with easy stretches. Try sitting in a chair with both feet flat on the floor. Grab your right knee with both hands, gently pulling it toward the chest. Hold your knee to your chest for 10 seconds, then lower it to the floor. Repeat with your left leg.
A hamstring stretch can also address lower back discomfort.
Eric Christensen, DPT
Physical Therapist
Try a gentle windshield wiper stretch. The windshield wiper move stretches out stiff lower backs. Just lie flat with knees bent and feet together, then let both knees slowly sweep from side to side, like a wiper going across a windshield. It's easy!
6. Lie down on an acupressure mat and relax. An acupressure mat is covered in small plastic spikes meant to stimulate blood flow in your back. By lying on the mat for 10 to 20 minutes every day, you may experience a release of muscle tension. You can purchase one of these mats for less than $20 online.
In Method 2, I told you how to do stretching at home or anywhere else to relax your back muscles.
Artemus Vazhui