Gentle stretching and muscle relaxation can help to reduce tension that contributes to back pain, allowing you to relax your back and feel less pain. Relaxation for back pain relief can help you feel better.
Back pain can be frustrating. Reducing tension can help to relieve back pain. Relaxation helps reduce pain and can help to improve your quality of life.
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Safety
Before doing this relaxation exercise, consult with your healthcare professional. Avoid any movements that cause or worsen pain. If needed, you can just think about relaxing your back rather than stretching or moving. Listen to your body, and make sure to do all movements gently.
Relaxation Script: Back Pain Relief
To begin, get comfortable. Choose a space where you have room to move around a little. If you have an exercise mat, you may want to begin by lying down on your back and then sit up for the exercises. Or, you can sit in a chair for the duration of this relaxation exercise.
Close your eyes, and for a few moments, just breathe. Focus on your breath moving gently in and out…
Slowly breathing in…and slowly out…
Inhale…and exhale…
Breathe in…and out…
Continue to breathe slowly, and turn your attention to your back. Let’s focus on relaxing your back, starting with some gentle stretches. Get into a seated position. If you are sitting on the floor or on a mat, sit with your feet flat in front of you and your knees bent.
Shoulders
Reach forward with both arms, holding your arms straight out in front of you at shoulder level. Sit up straight and tall. Reach your hands a little further forward by rounding your shoulders and moving your shoulders forward and your shoulder blades apart. Feel a gentle stretch in your upper back.
Breathe in, and as you exhale, return your shoulders to a neutral position while keeping your arms straight at shoulder level.
Now move your shoulders back and your shoulder blades together. Sit up tall and straight. Keeping your arms straight, your hands will move a little closer to you. The muscles of your upper back should be tight, holding your shoulders back and your shoulder blades together. Hold this position for a moment, and then take a deep breath in, and reach your arms forward as you exhale.
Bring your shoulders forward again, stretching your upper back. Take a deep breath in, and relax as you breathe out, allowing your arms to rest at your sides.
Focus on letting the muscles of your shoulders and upper back relax. You can lie down if you wish, or remain in a comfortable sitting position. Let go of tension, allowing your shoulders to drop slightly lower as they relax. Let go of all the tension in your shoulders and upper back.
Relax now for a few moments…just breathing slowly while you imagine the muscles of your upper back and shoulders becoming soft…loose…and relaxed.
(Pause)
Lower Back
Now turn your attention to your lower back. Sit up nice and straight. If you are in a chair, keep your feet flat on the floor. If you are sitting on the floor or a mat, cross your legs or place your feet flat in front of you and bend your knees. Place your hands next to your hips on the floor or the seat of your chair. Arch your back slightly, moving your stomach slightly forward and your shoulders back. Look up toward the ceiling. Feel a gentle stretch as you arch your back. Hold this for a moment. Now take a deep breath in, and relax into a neutral position as you breathe out.
Rest for a moment now, breathing slowly and smoothly.
(Continued)
The relaxation for back pain relief continues in this video.