Back Pain?

So, since I have an infant daughter, I have to carry her around a lot, especially since she isn't very mobile yet (but she's getting there). The past week or two I have had a GIANT knot in my upper back muscles on the left side of my back. I have been using a heating pad to try and get them to calm down, but I thought I need a way to figure out how to stretch the muscles.

So, like any other curious person (okay, because I am an engineer and I just had to know how to go about it), I looked up some information and I thought I'd share for those of you out there who are also having some back pain.

According to Spine Health, it's a good idea to make stretching a part of your back pain exercise routine. Almost everyone can benefit from stretching the soft tissues - the muscles, ligaments and tendons - in the back and around the spine. The spinal column and its contiguous muscles, ligaments and tendons are all designed to move, and reduced motion can accentuate back pain. Stretching different muscles and ligaments is essential for gaining and maintaining mobility and flexibility. Patients with chronic back pain may find it takes weeks or months of stretching to mobilize the spine and soft tissues, but will find that meaningful and sustained relief of low back pain typically follows the increase in motion.

The most important muscles to target are:

Hamstrings, in the back of the leg, to aid correct posture while sitting and standing, and support the gluteus muscles in the buttocks and the hip flexors and minimize stress on the low back.

Piriformis, which run from the back of the femur (thigh bone) to the sacrum (the base of the spine). When tight, this muscle can cause sciatica-like pain, and has been linked to sacroiliac joint dysfunction.

Psoas major which is attached to the front portion of the lower spine and can greatly limit low back mobility if tight, making it hard to stand for extended periods or kneel on both knees.

Gluteus muscles of the buttocks which support hip flexibility as well as the pelvis.
They also have some great information on how to go about stretching your back and other muscles in their article: Stretching for Back Pain Relief. Here are a few highlights...

Keep the following in mind when starting a stretching routine:

1) Wear comfortable clothes that won’t bind
2) Stretching should be pain free; do not force the body into difficult positions
3) Move into the stretch slowly and avoid bouncing, which may actually tear muscles
4) Stretch on a clean, flat surface that is large enough to move freely
5) Hold stretches long enough (20-30 seconds) to allow muscles or joints to become loose
6) Repeat the stretch, generally 5 – 10 times

Neck and shoulder stretches: A stiff back is sometimes accompanied by a stiff neck. The following exercises can be done to stretch the neck and shoulder area.

Flexion Stretch—Chin to Chest
While standing or sitting, gently bend the head forward while bringing the chin toward the chest until a stretch is felt in the back of neck.

Lateral Flexion—Ear to Shoulder
This exercise stretches the neck area below the ears as well as the top of the shoulder. To begin, gently bend the neck to one side as if to touch the ear to the shoulder until a stretch is felt in the side of the neck. Switch to stretch the other side.

Back stretches: Many back pain patients know the feeling of tension in the back, especially first thing in the morning. These stretching exercises can help bring back some suppleness and increase mobility, decreasing back pain and discomfort.

Back flexion exercise
While lying on one’s back, pull both knees to the chest while simultaneously flexing the head forward until a comfortable stretch is felt in a balled-up position.

Knee to Chest Stretch
While lying on the back with the knees bent and both heels on the floor, place both hands behind one knee and bring it to the chest.

Hips and gluteus stretches
The hips and buttocks (where the gluteus muscles are) support the lower back and stretching these muscle groups plays a pivotal role in maintaining spine flexibility.


You would think since I visit my chiropractor regularly, I would remember how useful these stretches are. DUH. (And these are all good when you are pregnant as well.)