Spinal Stretches for Body Pain Relief

Mar 11th, 2010 | By Body Pain Admin | Category: Body Pain

The spine plays such a vital role in body pain relief. Impulses from the brain travel through nerves that exit the spinal column and bring feeling into every part of the body. When the spine is supple and the paraspinal muscles are relaxed, nerve impulses are sent without interruption or agitation. When the spine is out of alignment or the muscles around it are contracted, there can be nerve irritation and compression. If the nerve signal is interrupted the brain cannot get a clear idea of what the body needs, and this can lead to pain, inflammation, tingling and numbness.

Many people reach for pain-relieving analgesics and toxic anti-inflammatory medications to bring relief from the pain and/or inflammation. For the tingling and numbness, they ask for a prescription of muscle relaxants, go for chiropractic or massage care. As a last resort, many opt for surgery.

While each of the options do offer some relief, they also have their drawbacks. When it comes to the spine, it is best to always begin with a DIY approach. Doing it yourself is easy and requires less time than the commute to the docs. And if you stretch the entire spine from head to hip, you will have hit all the places where imbalances occur. With time the symptoms in your back, neck, arms or legs may disappear altogether.

Neck/Upper Back Stretches – To make the neck supple, you will want to stretch the cervical spine in four directions. In all cases, use gentle pulls and only go to the point where discomfort is first experienced. Hold each stretch for 15 seconds, then return to normal position before starting the next stretch. Repeat the series three times.

  1. Place your hands behind your head and gentle pull your head downward, trying to touch your chin to your chest.
  2. Put your left hand in your pocket (if standing) or under your butt (if seated). Reach your right hand over your head, placing your fingers above your left ear. Gently pull your head to the right side, trying to touch your right ear to your right shoulder. Repeat on the opposite side.
  3. Turn your head to the right and reach your right arm over the center of your face so that your forearm divides your face and your hand holds the back of your head. Pull your head diagonally downward, trying to touch your nose with your underarm. Repeat on the opposite side.
  4. Place your right fingers on your right temple area and gently push your head back toward the left side, trying to touch the left base of your skull with your left collarbone. Repeat on the opposite side.

Mid-Back Stretch – Stretching and rotating movements are necessary to keep the mid back supple.

  1. Place your left hand under your right arm and slowly and gently rotate your right arm forward 20 times. Next, rotate your right arm backward 20 times. Repeat on the opposite side.
  2. Clasp your hands so your fingers of each hand are inserted between each other. Hold at chest level and slowly press your hands forward. It should feel as if something is expanding in the space between your arms pushing your arms/hands away from your body. This will round your back for a gentle stretch, hold for 15 seconds.
  3. Repeat as above, this time rotating your hands as you press out so that your palms face outward. This provides a deeper stretch of the mid spine.

Lower Back – The low back is where most people feel their pain. Again, generally caused by limited range of motion and muscle contraction from sitting all through the day. bending and twisting motions are needed to make it supple.

  1. Hold on to the back of a chair or a stable surface, like a desk or countertop. with legs shoulder width and feet pointing forward, slowly and gently bend down. You are essentially squatting here, but using the support to control speed and how far you go down. Only go as far as you can until the first sign of pain is felt. Hold for 3 seconds at the low position, then stand back up and repeat 10 times. Each time should bring you closer to the ground.
  2. While standing, bend your knees and grasp your thighs, like hugging them with your arms. Simple relax and hold this position for 20 seconds without moving, and your low back will start to release its grip and let go. Slowly stand back up and repeat twice more.
  3. Lie on your left side on the edge of your bed. Reach back and place your right hand on the small of your back or extend it fully and hold onto the sheets. Slowly drop your right leg off the side of the bed, allowing it to hand naturally. This position offers a nice cross stretch of muscles and allows gravity to do the work. No fidgeting, just relaxing for one minute. Use your right hand to pull yourself onto your back, rotate yourself and repeat on the opposite side.

Sometimes people using this spinal stretching series have complained that they are in so much pain they cannot actually do some of the stretches. For acute pain and inflammation it is suggested taking a natural approach by adding aromatic spices to the diet, drinking 10 glasses of water per day, walking to keep the blood moving and taking natural supplements for short term relief. One such supplement recommend is called Hydraflexin, because its natural ingredients gently work on inflammation and pain without side effect.

Once you are able to get over the acute body pain hump, these spinal stretches will do wonders to remove the imbalance causing the pain, and keep you supple and your nerves sending proper signals to the brain.

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  1. Great post. Heat therapy is another way to relieve pain. Heat Therapy with Far Infrared Ray is even better

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