{"id":86,"date":"2021-09-21T12:33:00","date_gmt":"2021-09-21T12:33:00","guid":{"rendered":"https:\/\/www.valleysportsphysicians.com\/blog\/?p=86"},"modified":"2021-10-21T12:37:13","modified_gmt":"2021-10-21T12:37:13","slug":"4-stretches-to-keep-your-entire-back-loose","status":"publish","type":"post","link":"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/","title":{"rendered":"4 Stretches to Keep Your Entire Back Loose"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"alignleft size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"197\" src=\"https:\/\/www.valleysportsphysicians.com\/blog\/wp-content\/uploads\/2021\/10\/AdobeStock_130767278__1634819715_89310-300x197.jpg\" alt=\"woman stretching by brining knees to chest \" class=\"wp-image-87\" srcset=\"https:\/\/www.valleysportsphysicians.com\/blog\/wp-content\/uploads\/2021\/10\/AdobeStock_130767278__1634819715_89310-300x197.jpg 300w, https:\/\/www.valleysportsphysicians.com\/blog\/wp-content\/uploads\/2021\/10\/AdobeStock_130767278__1634819715_89310-768x504.jpg 768w, https:\/\/www.valleysportsphysicians.com\/blog\/wp-content\/uploads\/2021\/10\/AdobeStock_130767278__1634819715_89310.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure><\/div>\n\n\n\n<p>Back pain was already one of the most common musculoskeletal conditions affecting Americans, but due to the pandemic causing people to stay at home and be more sedentary, it has become even more prominent over the last 18 months. Thankfully, you can be proactive when it comes to both relieving and avoiding back pain by incorporating a few daily stretches into your routine. Here are 4 that will help you keep your entire back loose.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">Upper Back\u2014Neck Rotation &amp; Shoulder Roll<\/h2>\n\n\n\n<p>These two stretches can be done in tandem and target the muscles of the upper back.<\/p>\n\n\n\n<p>For the neck rotation, facing forward, tilt your neck to the right so your head is leaning toward your shoulder, hold for 10 seconds, and then rotate it counterclockwise until it is sitting over your left shoulder. Repeat 2-3 times.<\/p>\n\n\n\n<p>Once you are finished, stand up and let your arms rest down by your sides, and rotate your shoulders backward 5 times. Then, rotate them forward 5 times, repeating the entire sequence 2-3 times.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mid-Back\u2014Cat-Cow<\/h2>\n\n\n\n<p>This is a common sequence in most yoga routines, and unlike other poses, it doesn\u2019t require a lot of strength or flexibility. You\u2019ll want to do this on a yoga mat or carpeted area to protect your knees.<\/p>\n\n\n\n<p>Get on all fours with your palms directly under your shoulders and your knees right under your hips. Next, extend your back upward so that it resembles a cat getting up from a nice long nap. Be sure to relax your neck while doing this (which will cause you to naturally face downward). Hold for 3-5 seconds.<\/p>\n\n\n\n<p>After returning to a neutral position, dip your stomach down so your back arches in the opposite direction, slowly turning your gaze toward the ceiling as you do so. Hold for 3-5 seconds.<\/p>\n\n\n\n<p>Repeat the entire sequence at least 5 times.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Lower Back\u2014Knee to Chest<\/h2>\n\n\n\n<p>This is a particularly good stretch for runners because it focuses on the lower back and hamstrings at the same time.<\/p>\n\n\n\n<p>Lay down on the ground facing the ceiling, and then slowly bring your left knee to your chest, holding for 10 seconds. Let it go, and then do the same with the right knee. Repeat the sequence 3 times.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Use These Stretches<\/h2>\n\n\n\n<p>These stretches are meant to keep your back muscles loose, so it\u2019s best to do them in the morning, right before a workout, or even in the middle of the day if you\u2019re starting to feel stiff. The entire sequence only takes a few minutes to complete, doesn\u2019t require any strain, and should help you feel great almost immediately.<\/p>\n\n\n\n<p>Of course, if your back problems persist despite doing these stretches regularly, then you shouldn\u2019t hesitate to go see a doctor. They can help address any structural issues in your back so that your pain goes away, and then these stretches can ensure that the relief will endure for years to come.<\/p>\n\n\n\n<p><strong><u>About the Author<\/u><\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.valleysportsphysicians.com\/paul-tortland-do-faoasm.html\"><em>Dr. Paul Tortland<\/em><\/a><em> is a double board-certified clinician in both sports medicine and regenerative medicine. He has treated thousands of athletes over the years dealing with all types of back pain, and he\u2019s able to help using tried and true methods as well as state-of-the-art techniques like PRP and stem cell therapy. To learn more about what he could do for your back pain, <\/em><a href=\"https:\/\/www.valleysportsphysicians.com\/request-an-appointment.html\"><em>schedule an appointment<\/em><\/a><em> at Valley Sports Physicians today.&nbsp;<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Back pain was already one of the most common musculoskeletal conditions affecting Americans, but due to the pandemic causing people to stay at home and be more sedentary, it has become even more prominent over the last 18 months. Thankfully, you can be proactive when it comes to both relieving and avoiding back pain by [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 Stretches to Keep Your Entire Back Loose | Valley Sports Physicians | Quick Back Pain Relief<\/title>\n<meta name=\"description\" content=\"Looking for a fast and easy way to help you relieve or avoid back pain? Just incorporate these 4 stretches into your daily routine!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 Stretches to Keep Your Entire Back Loose | Valley Sports Physicians | Quick Back Pain Relief\" \/>\n<meta property=\"og:description\" content=\"Looking for a fast and easy way to help you relieve or avoid back pain? Just incorporate these 4 stretches into your daily routine!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/\" \/>\n<meta property=\"og:site_name\" content=\"Valley Sports Physicians &amp; Orthopedic Medicine Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-09-21T12:33:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-10-21T12:37:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.valleysportsphysicians.com\/blog\/wp-content\/uploads\/2021\/10\/AdobeStock_130767278__1634819715_89310-300x197.jpg\" \/>\n<meta name=\"author\" content=\"valleysports\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"valleysports\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/\",\"url\":\"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/\",\"name\":\"4 Stretches to Keep Your Entire Back Loose | Valley Sports Physicians | Quick Back Pain Relief\",\"isPartOf\":{\"@id\":\"https:\/\/www.valleysportsphysicians.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.valleysportsphysicians.com\/blog\/wp-content\/uploads\/2021\/10\/AdobeStock_130767278__1634819715_89310-300x197.jpg\",\"datePublished\":\"2021-09-21T12:33:00+00:00\",\"dateModified\":\"2021-10-21T12:37:13+00:00\",\"author\":{\"@id\":\"https:\/\/www.valleysportsphysicians.com\/blog\/#\/schema\/person\/9f606737a6c847382b01a65db99b3334\"},\"description\":\"Looking for a fast and easy way to help you relieve or avoid back pain? Just incorporate these 4 stretches into your daily routine!\",\"breadcrumb\":{\"@id\":\"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/#primaryimage\",\"url\":\"https:\/\/www.valleysportsphysicians.com\/blog\/wp-content\/uploads\/2021\/10\/AdobeStock_130767278__1634819715_89310.jpg\",\"contentUrl\":\"https:\/\/www.valleysportsphysicians.com\/blog\/wp-content\/uploads\/2021\/10\/AdobeStock_130767278__1634819715_89310.jpg\",\"width\":800,\"height\":525},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.valleysportsphysicians.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"4 Stretches to Keep Your Entire Back Loose\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.valleysportsphysicians.com\/blog\/#website\",\"url\":\"https:\/\/www.valleysportsphysicians.com\/blog\/\",\"name\":\"Valley Sports Physicians &amp; Orthopedic Medicine Blog\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.valleysportsphysicians.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.valleysportsphysicians.com\/blog\/#\/schema\/person\/9f606737a6c847382b01a65db99b3334\",\"name\":\"valleysports\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.valleysportsphysicians.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/61adcf0e1ca264cafe78a57febef8c4f?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/61adcf0e1ca264cafe78a57febef8c4f?s=96&d=mm&r=g\",\"caption\":\"valleysports\"},\"url\":\"https:\/\/www.valleysportsphysicians.com\/blog\/author\/valleysports\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"4 Stretches to Keep Your Entire Back Loose | Valley Sports Physicians | Quick Back Pain Relief","description":"Looking for a fast and easy way to help you relieve or avoid back pain? Just incorporate these 4 stretches into your daily routine!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/","og_locale":"en_US","og_type":"article","og_title":"4 Stretches to Keep Your Entire Back Loose | Valley Sports Physicians | Quick Back Pain Relief","og_description":"Looking for a fast and easy way to help you relieve or avoid back pain? Just incorporate these 4 stretches into your daily routine!","og_url":"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/","og_site_name":"Valley Sports Physicians &amp; Orthopedic Medicine Blog","article_published_time":"2021-09-21T12:33:00+00:00","article_modified_time":"2021-10-21T12:37:13+00:00","og_image":[{"url":"https:\/\/www.valleysportsphysicians.com\/blog\/wp-content\/uploads\/2021\/10\/AdobeStock_130767278__1634819715_89310-300x197.jpg","type":"","width":"","height":""}],"author":"valleysports","twitter_card":"summary_large_image","twitter_misc":{"Written by":"valleysports","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/","url":"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/","name":"4 Stretches to Keep Your Entire Back Loose | Valley Sports Physicians | Quick Back Pain Relief","isPartOf":{"@id":"https:\/\/www.valleysportsphysicians.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/#primaryimage"},"image":{"@id":"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/#primaryimage"},"thumbnailUrl":"https:\/\/www.valleysportsphysicians.com\/blog\/wp-content\/uploads\/2021\/10\/AdobeStock_130767278__1634819715_89310-300x197.jpg","datePublished":"2021-09-21T12:33:00+00:00","dateModified":"2021-10-21T12:37:13+00:00","author":{"@id":"https:\/\/www.valleysportsphysicians.com\/blog\/#\/schema\/person\/9f606737a6c847382b01a65db99b3334"},"description":"Looking for a fast and easy way to help you relieve or avoid back pain? Just incorporate these 4 stretches into your daily routine!","breadcrumb":{"@id":"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/#primaryimage","url":"https:\/\/www.valleysportsphysicians.com\/blog\/wp-content\/uploads\/2021\/10\/AdobeStock_130767278__1634819715_89310.jpg","contentUrl":"https:\/\/www.valleysportsphysicians.com\/blog\/wp-content\/uploads\/2021\/10\/AdobeStock_130767278__1634819715_89310.jpg","width":800,"height":525},{"@type":"BreadcrumbList","@id":"https:\/\/www.valleysportsphysicians.com\/blog\/2021\/09\/21\/4-stretches-to-keep-your-entire-back-loose\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.valleysportsphysicians.com\/blog\/"},{"@type":"ListItem","position":2,"name":"4 Stretches to Keep Your Entire Back Loose"}]},{"@type":"WebSite","@id":"https:\/\/www.valleysportsphysicians.com\/blog\/#website","url":"https:\/\/www.valleysportsphysicians.com\/blog\/","name":"Valley Sports Physicians &amp; Orthopedic Medicine Blog","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.valleysportsphysicians.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.valleysportsphysicians.com\/blog\/#\/schema\/person\/9f606737a6c847382b01a65db99b3334","name":"valleysports","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.valleysportsphysicians.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/61adcf0e1ca264cafe78a57febef8c4f?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/61adcf0e1ca264cafe78a57febef8c4f?s=96&d=mm&r=g","caption":"valleysports"},"url":"https:\/\/www.valleysportsphysicians.com\/blog\/author\/valleysports\/"}]}},"_links":{"self":[{"href":"https:\/\/www.valleysportsphysicians.com\/blog\/wp-json\/wp\/v2\/posts\/86"}],"collection":[{"href":"https:\/\/www.valleysportsphysicians.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.valleysportsphysicians.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.valleysportsphysicians.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.valleysportsphysicians.com\/blog\/wp-json\/wp\/v2\/comments?post=86"}],"version-history":[{"count":1,"href":"https:\/\/www.valleysportsphysicians.com\/blog\/wp-json\/wp\/v2\/posts\/86\/revisions"}],"predecessor-version":[{"id":88,"href":"https:\/\/www.valleysportsphysicians.com\/blog\/wp-json\/wp\/v2\/posts\/86\/revisions\/88"}],"wp:attachment":[{"href":"https:\/\/www.valleysportsphysicians.com\/blog\/wp-json\/wp\/v2\/media?parent=86"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.valleysportsphysicians.com\/blog\/wp-json\/wp\/v2\/categories?post=86"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.valleysportsphysicians.com\/blog\/wp-json\/wp\/v2\/tags?post=86"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}