Diaries Magazine

8 Easy + Simple Stretches I Do To Help My Back Pain

Posted on the 19 January 2018 by Alex_bumptobaby @bumptobaby_blog
For those of you who have followed my blog or have followed me on social media for a while, you may have heard me talk about living with chronic upper back pain before. I suffer with back pain mostly around my shoulder blades, along my spine and in my neck due to scoliosis which is a curvature in the spine. I have two curvatures in my spine - one at the top and one at the bottom and though they aren't of a significantly large degree, they do unfortunately cause me problems every single day.
My back pain actually comes in waves (or phases as I call it). I can go for a couple of months with quite mild pain and discomfort, coping fine with my back only by knowing my limits and not doing the things that make it worse. And then I can go through months of quite severe pain to the point where I have to go and lay in bed (sometimes for day after day) and where I feel unable to do even small tasks that on a normal day aren't a problem.
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I haven't figured out why these phases come sometimes and not other times, but I am thankful that I am not always in so much pain. I have got to a point with my back where I have seen so many professionals, tried so many medications and had multiple scans without really getting many answers, that I have accepted that this is just something that I live with now. I am lucky in that I have a great deal of support form my Husband and that I work for myself which allows me to be flexible. I have learnt to manage the pain at home as best as I can with massage and some basic beginners yoga and stretches that today I am going to share here on my blog in case they are useful to anyone else who's in a similar situation.
Please note: I am in no way a back pain professional or expert, these are simply some of the stretches that help me. Obviously everybody's bodies are different so if you are concerned about any pain/discomfort you are in then it's always best to speak to an expert/Doctor before doing anything that could potentially make you feel worse. 
I like to do my stretches in my workout clothes - I feel more motivated, in-the-zone and comfortable that way. The workout clothes and trainers that I'm wearing here are from Matalan's Souluxe Range  (these are the sports leggings, this is the gym vest and these are the trainers),  they're super comfy and super affordable. If you are on the lookout for some new workout clothes for the new year then I can definitely recommend them.
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1. Laying with your back on the floor. Bring your knees up to your chest and hug them, then roll gently from side to side. 

The first thing that I like to do when I start is actually just to lay down on the floor - if you suffer with back pain then you'll probably know what I mean when I say it brings a huge feeling of relief to my muscles and it also gets me relaxed. To help relieve the muscle knots in my shoulder blades, I pull my knees up my chest and hug them and then gently roll myself from side to side a few times.
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2. Sitting cross-legged with you hand on your knees. Lift your neck up and lengthen your spine, then tuck your chin into your chest for an opposite stretch. 

This one always helps me with my neck and the very top of my back and I find is always a good one to do if I've been on the computer staring at a screen for a while.
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3. Again sitting cross-legged, place one hand on floor besides you slightly bend that arm) and with the other stretch over head stretching out finger tips.
I find this one good for my neck and also for the side of my chest just underneath my armpits where I also get a lot of muscle knots.
8 Easy + Simple Stretches I Do To Help My Back Pain
4. Sitting cross-legged, place left hand to right leg and and then reach behind with the other hand placing it on the floor behind. Then switch and do the opposite side. 
This always feels like it gives me a good all-over back stretch.
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5. Whilst standing, stand with legs apart one in front of the other. Bend your front knee and then straighten your back leg. Reach out arms wide and then twist body gently around on each side whilst keeping your legs still. 

This is a great all-over stretch for me.
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6. Sitting on your knees, bend forward as far as possible and place hands down on the floor, stretching as far as possible without moving. 

This always gives my back a good stretch and helps me to feel like I'm straightening out some of those shoulder blade knots.
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7. Whilst on all fours place hands on floor directly underneath shoulder blades and knees underneath pelvis, then arch back up and tuck your neck underneath whilst tucking in your stomach as if you're doing a zip up on your jeans. 
I feel this one throughout my whole back but mostly in my shoulder blades which are always the most tense. By tucking in your stomach you are helping your core stomach muscles.
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8. Again on all fours in the same positio, do the opposite to the above, gently lifting up your neck up to give it a good stretch whilst at the same time bending your back the opposite way to the above. 
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And lastly if I feel I need to, I'll use my foam roller which acts like a bit of a deep tissue massage when I roll over it. I find this gives pretty fast relief when I am having a particularly hard day, so if you don't already own one and suffer with back pain, I'd definitely recommend looking in to getting one. Mine was from Amazon. :)
Again, as a reminder this is only what I do, please do always speak to a professional before you do anything that could possibly make you feel worse. :)
If you'd like to watch my video on this then please do find it embedded below or catch it over on my youtube channel.
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8 Easy + Simple Stretches I Do To Help My Back Pain
Thank you for reading.  Alex xo Please don't forget to leave me a comment below and share this if you've enjoyed it. ♡SaveSaveSaveSave
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