Back stretches, yoga, and physical therapy are commonly prescribed treatments for back pain. Having a daily routine for back stretches can help ease some chronic back pain, and loosen up tense muscles. Similar to daily stretches, yoga also incorporates stretching the back but also adds a meditative aspect to the routine. Physical therapy helps patients regain strength, flexibility, and range of motion in their spines, as well as helping them to improve their overall mobility. Physical therapy also focuses on helping patients to develop new body mechanics and behaviors that may reduce pain in their backs or necks as they perform daily activities. For patients with chronic spine conditions, simple tasks like sitting at a computer or bending down to tie their shoes can be extremely uncomfortable and daily exercises, yoga, and physical therapy help to address these day-to-day challenges.

Stretching Exercises for Your Morning Routine

The easiest way to begin a daily routine of stretches for your back is to incorporate them into your morning schedule. You'll only need an extra 15 to 20 minutes every day, and the long-term benefits of stretching every morning can do a lot for you spinal pain. In the morning, there's no need to do anything fancy. The classic toe touch is a great place to begin your morning stretching regimen. Also, sit on the ground, put your legs forward, and reach for your toes. You want to hold these stretches for as long as you can, but don't push yourself. Your muscles are not warmed up early in the morning, so there's no need to over-exert yourself.

Begin Taking Some Afternoon Yoga Classes

After work, or during your lunch break, are two great times to practice some yoga. For the afternoon routine, you should dedicate a little more of your time to stretching, as your muscles are warmer and will benefit more from a longer routine. A yoga class will help you really loosen those back muscles while also teaching you breathing exercises as well. Sometimes, back pain is simply the result of too much stress combined with poor posture. Practicing some yoga during or after work may alleviate some of your stress, and loosen up the muscles that are causing your back pain.

Consider Seeing a Physical Therapist

Seeing a physical therapist will help put you on a weekly or biweekly routine that forces you to pay attention to your spine health. Physical therapists are notorious for their abilities to put together successful and achievable treatment plans that will benefit your health for years to come. Even though you will not see immediate results for your back pain, you will begin the healing process. A physical therapist will have a variety of stretches and exercises that will treat your back pain in different ways. They will be able to offer new stretches to hit problem areas, and may drastically improve your overall mobility.

Other Conservative Treatment Options

In addition to back exercises, yoga, and physical therapy, other conservative treatment options that your doctor may prescribe include over-the-counter anti-inflammatory drugs, hot or cold compresses, and low-impact cardiovascular exercise. Something as simple as walking for thirty minutes a day can drastically improve your back pain. However, it is important to stay in close communication with both your physician and your physical therapist throughout your treatment program so that you can all determine which treatments are the most effective. If at any point you experience severe pain while performing any type of exercise or stretch, stop immediately and contact your doctor or physical therapist.