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Welcome to our health education library. The information shared below is provided to you as an educational and informational source only and is not intended to replace a medical examination or consultation, or medical advice given to you by a physician or medical professional.

Relieving Tension in Your BackC³mo aliviar la tensi³n en la espalda

Relieving Tension in Your Back

Make time to relax. Start by setting aside 5 minutes daily.

Being relaxed helps keep your mind healthy and your back ready to move. Take short breaks often. Walk around. Stretch. Switch tasks. Also give the following a try.

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When deep breathing, let your stomach expand.

Deep Breathing

Deep breathing is a simple way to reduce stress. You can do it almost any time you need to relax.

  • Inhale slowly through your nose. Let your lungs and stomach expand.

  • Hold your breath for 2-3 seconds.

  • Exhale slowly through your mouth until your lungs feel empty. Repeat 3-4 times.

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Common trigger points

Relieve Tension

Muscle tension can create tender spots called "trigger points." The tips below may help relieve muscle tension.

  • Press the trigger point if you can reach it. If not, lie on a soft tennis ball, or ask a friend to press the spot. Use steady pressure for 10-15 seconds. Breathe deeply. Repeat a few times.

  • Massage trigger points with ice for 2-5 minutes. Press lightly at first. Slowly increase firmness.

Date Last Reviewed: 2007-01-15T00:00:00-07:00

Date Last Modified: 2002-07-09T00:00:00-06:00