Stretching to Reduce Pain

6 Everyday Stretches You Can Do to Reduce Pain

If you experience chronic pain and stiffness in your body, you’re not alone.

Chronic pain in the neck, back, legs, and joints is extremely common, especially for people who sit for long periods of time. This includes desk workers, students, and those who often drive for long periods of time.

The good news is that there are small measures you can take to alleviate the pain. One such measure is stretching. 

This practice has many health benefits, including a reduction in stress, excess fat, and improved circulation. Plus, it feels good, and can reduce tension in the most used parts of our body.

Try these 6 stretches throughout your day to reduce pain and stiffness:

Child’s Pose

To begin this stretch, kneel on the ground with your feet touching. Lean forward and extend your arms out in front of you. Stretch your back over your knees as far as it feels comfortable. 

Take deep breaths and hold the pose for at least 30 seconds.

This stretch works by extending your lower back and reducing tension in this area. For an extra stretch, lower your butttocks closer to your feet and push your armpits closer to the ground. 

Cat/Cow Stretch

Begin on your hands and knees on the ground. Be sure your hands are directly below your shoulders and your hips are comfortably aligned above your knees. 

Inhale deeply and arch your spine, lowering your belly and lifting your head upward. Next, exhale slowly, and reverse the arch in your back so that your stomach and chin are tucked inward. Repeat for at least 5 breaths.

These alternating poses stretch the entire spinal column. Aligning the stretching with your breathing serves to improve circulation to your back muscles, stimulating healing of tense muscles.

Half Downward-Facing Dog

For this pose, you will use a wall to support you. Place your palms at about torso height on the wall and back your feet up until your arms and back are straight. You should form a 90-degree angle at the hip, if possible. 

As you breathe in, pull your belly button toward your spine and allow your chest to drop. Hold the pose for at least 10 deep breaths.

This pose is excellent for countering the hunched-over position that many of us develop in an office setting. It helps to open your chest and release tension between the neck and shoulders.

Lateral Trunk Stretch

This stretch can be completed standing or sitting, which is useful for those stuck at a desk during the day. Begin by finding a comfortable position with your hips aligned with your shoulders. 

Raise one arm over your head and lean toward the opposite side until you feel a good stretch along your torso. Hold or pulse the stretch for about 20 seconds, and repeat 2-3 times on each side.

Because we do not typically bend this way, this stretch is very beneficial for alleviating back pain. It reduces stiffness in this area and improves flexibility.

Supine Piriformis Stretch

Begin this stretch by laying on your back on flat ground. Next, bring one knee up to your chest and use your hands to gently pull it toward the opposite shoulder. 

Don’t over exert yourself — only bend as much as it feels comfortable. Hold the stretch for about 20 seconds and repeat 2-3 times on each side. 

You should feel a nice stretch in your lower back, hips, buttocks, and thighs. This can feel especially good after a long period of sitting. 

Torso Twist

Stand with your feet hip-width apart. Hold your arms out in front of you and tighten your glutes. 

As you exhale, rotate your torso, using your arms to guide the twist. Be sure your hips stay facing forward for the best results. Inhale and return slowly to straight, then repeat in the other direction. Aim for 5 sets of this stretch.

This stretch helps to extend and strengthen the muscles in your lower back, reducing the tension of a sedentary lifestyle. 

Chiropractic Care in Frederick, Maryland

Stretching can help alleviate pain temporarily, but for long-term relief, chiropractic care is the best solution. Here at Lipinski Chiropractic, we provide non-invasive and non-addictive treatments to help those suffering with chronic pain. Call today to schedule an appointment!