All Direction Back Stretch for back pain

Lengthening The Spine

Lengthening The Spine
Breathing in, slowly lift your arms up from the sides.
Interlace your fingers so that the thumbs touch each other gently.
Stretch up as much as you comfortably can. Keep your elbows straight and ensure that your biceps touch your ears.
Hold this posture for 2-3 long deep breaths.
Twisting The Spine To Right and Left

Twisting The Spine To Right and Left
Your fingers continue to remain interlaced above your head.

Breathing out, gently twist to the right side. Hold this position for 2-3 long breaths.
Inhale, come back to the center.
Exhale, turn to your left side and again hold this position for 2-3 long breaths.
Inhale and return to the center.
Bending The Spine Right and Left

Bending The Spine Right and Left

Your fingers continue to remain interlaced above your head.

Exhale and slightly bend to the right side. Hold and keep breathing.
Breathe in and come back to the center.
Exhale and bend a little to the left side. Ensure that you are not bending to the front or back, and that one hand is not stretched more than the other.
Breathing in, come back to the center.

Bending The Spine Forward and Backward

Bending The Spine Forward and Backward
Breathing out, stretch your hands out to the front.
Breathe in and as you now breathe out, stretch forward from your lower back.
Breathe in and as you exhale, turn to your right side. Ensure that both the hands are parallel to each other and stretched equally, else gently correct the posture.
Yoga stretches for Back pain
Breathing in, return to the center.

Exhale and repeat the stretch, turning to the left.
Return to the center as you breathe in, and slowly bring your arms up.
Unlock the fingers and stretch back.
Inhale and come back to the center. As you exhale, slowly bring your arms down from the sides.
Twisting The Spine From Side-to-Side

Twisting The Spine From Side-to-Side
Keep your left palm on your right knee.

Take a deep breath in and as you exhale, slowly twist to your right side. You may keep the right hand on the floor beside your right hip.

Stretch upward by pressing the right palm on the floor. Do not lean back or forward.
Inhale and return to the center.
Exhale and repeat the stretch on the left side. Keep your right palm on your left knee and left palm on the floor. Remember to keep your back straight and stretch tall.
Breathing in, return to the center.
Change your cross-legged position. If your right leg was placed over the left, now place the left leg over the right and repeat the stretch as explained above to the right and left sides.

How to take care of Back

Back bone is one of the crucial and delicate component in the human body structure. It is very important to take proper care of it to avoid back pain. Once person starts getting back pain than there are lots of efforts to get it cured.

back pain exercises and care

Following are some back pain preventive steps.

  • Sleeping with a pillow between the knees while lying on one side may increase comfort. Some physiotherapists and doctors recommend lying on your back with a pillow under your knees.
  • No specific back exercises were found that improved pain or increased functional ability in people with acute back pain. Exercise, however, may be useful for people with chronic back pain to help them return to normal activities and work.
  • Topical agents such as “deep heating rubs” have not been shown to be effective.
  • Some people seem to benefit from the use of ice or heat. These modalities are not considered to be harmful. However one needs to take care that he /she does not use a heating pad on “high” or place ice directly on the skin, or when using on a person with poor skin sensation
  • Most experts agree that prolonged bed rest is associated with a longer recovery period. Further, people on bed rest are more likely to develop depreesion, blood clot in the leg, and decreased muscle tone. Very few experts recommend more than a 48-hour period of decreased activity or bed rest. In other words, get up and get moving to the extent you can.
  • Lift with muscles on arms and legs. Do not use your back to lift things such as boxes, babies, etc. Avoid putting any pressure on your back. Do not hold heavy things to walk around for too long. Use a dolly or roller instead. Or ask someone with a strong back to help. When pick up things from the floor, use your legs to get up. Try to avoid bending your back.
  • Always have back support when sitting, including when riding a car. The back must be in contact with something such as cushion. Avoid sitting for too long without back support. Sitting on the floor or ground is a bad idea. Do not sit on your desk with your upper body leaning forward for too long. Change your position from time to time. During a rough ride on a car, wear seat belt to help “fixing” your body to the seat and back support.
  • Choose the type of chair very carefully. The arm rests must have proper height. Choose the keyboard height carefully to make sure your hands are not blocked to give extra pressure to your back while typing. The seat should not be too big in comparison with your hip. Otherwise, you would sit in front of your seat too long and get your back away from the support.
  • Get up from bed on the side using arms to push your body up instead of using your back to “fold” up facing up.
  • Choose bed carefully. Not too firm; not too soft. Some people love water bed. It makes me “sea-sick.” Whatever you can afford and makes you comfortable.
  • Exercise to strengthen the back muscle. There are specific back pain exercises that are designed to make your back muscle stronger. If the back muscle is stronger, it gives more support to your back.
  • When taking a shower, face away from the faucet so that your back is extended the other way around (bend your back backwards).
  • When standing, try to change position frequently. Raise one of your feet slightly from time to time and change the feet. When riding a train, try to get some back support to cushion the force from the running train. Whenever you can, find a seat to sit down while riding a bus or train. When climbing stairs, use rails and arms to help whenever you can. When in elevator, support your back by leaning against the wall or rail.
  • When pick up light items from the ground, raise one leg to the back to balance your body.
  • Our back bends forward most of the time. Try to bend to the back sometimes to balance it out. Stretch it!
  • Avoid injuries to your back during car accidents and sports such as skiing. Well, sometimes it’s out of our control. But while having fun, do not over do it. Avoid twisting your back and waist. I can actually feel something going on inside my back after one round of golfing since golfing involves twisting my waist while swinging and hitting the ball. Always warm up before exercise.
  • Try cold patches immediately after injuries and warm patches during recovery. Do not wear back support too tight for too long. It reduces blood circulation.



What do you do when you have neck pain ??

Neck pain is a common ailment that affects 50-70% of people some time in their lives. There are a number of potential causes of neck pain ranging from poor posture to whiplash. Neck pain is commonly caused by repetitive strain from prolonged sitting postures. 85% of the time the pain is mechanical coming from either the muscles, joints or ligaments. Fortunately, it is rare for the pain to be caused by a serious medical problem and such causes can be ruled out by a thorough history and examination from your healthcare provider.

 neck pain

When should I see a doctor?

Often neck pain episodes will get better on there own as nature takes its course. It’s important to stay as active as possible as the old adage of bed rest and trying to completely avoid pain is not the best advice. Most people do just fine by staying active, coping the best they can, and modifying daily activities as to not re-agitate the tender tissues.


You Should see doctor when

  • when you experience sharp shooting pain into your arms with or without numbness and tingling into your fingers.
  • when the pain is too much for you to cope with or there are specific activities important to you that you are having difficult undertaking.
  • When you have associated headaches, dizziness or nausea
  • When you experience weakness in your grip or you find yourself dropping items.

Neck pain is a very common problem and the chances that it is caused by serious disease are very rare. Health practitioners can help suggest possible ways to control your pain and advise you of ways to deal with the pain and get on with your life. It is normal to worry about the cause of your pain and the impact it may have on your life. Talking with your healthcare provider about these worries and concerns can be helpful. You will usually find there is no serious cause of the pain and that there are ways to relieve the symptoms and get you back to your normal activities.

Make sure you work with your healthcare provider to find ways to better manage and control the neck pain.

What can I do for myself?

Keep in mind that staying active with your normal activities is the best thing you can do to limit the effects of neck pain on your life. You may have to modify the way you perform certain activities to keep from aggravating the tender tissues. Examples may be having to adjust and modify your workstation so that you are not having to look up or down at your computer screen, using telephone headsets rather than repeatedly cradling the phone with your neck, Pain medication, hot/cold packs, massage, manipulation and other modalities may offer pain relief, but they are best used to getting you re-activated and moving on with your life. Keep in mind that the pain is your own and the manner in how you deal with it and return to normal activities is the greatest thing you can do for yourself. Try to stay working as only in cases of particularly severe pain do you need to be off work. You may need to find restricted duties or reduced hours, but staying active is important. Staying active helps prevent long-term problems. If it has been several weeks since you have been back to work, you really should be planning with your doctor or therapist and employer how and when you can return. Here are some ideas to keep your neck pain from becoming a more long-term problem:

  • Keep moving.
  • Do not stay in a position for too long.
  • Move before you stiffen up.
  • Move a little more each day.
  • Take “mini” stretch breaks throughout the day.
  • Don’t stop doing things-just change the way you go about doing them.

Ways to increase your activity.

First ask what is it that I want to do? Is it driving, sitting at your desk, etc.? Find out how long you can perform this activity without “flaring-up” your condition or making you worse off than when you started. This is individual to you. Reduce the amount or time of activity by 20% so you’re able to perform the activity, but it does not take you to the “flare up” point. Having a little discomfort is alright, though the duration of the activity should not make you worse off than before. Gradually increase the activity little by little, as not to reach the “flare-up” state. Slowly you will notice you’re able to do the activity longer without “flaring-up” the condition. Don’t be too upset if you have a “flare-up,” just reassess your activity level and continue on. It’s normal to have good days and bad days. It takes some patience, but it works.