Stretch Away BACK PAIN

STRETCHING IS A POWERFUL PAINKILLER. All your muscles, bones, and tendons are connected, so pain mama in one body part can affect another. With stretching, you can loosen multiple areas at once. Try these backcentric moves from Prevention’s Stretch Away Pain.

- Kathryn Ross-Nash.

SIDE BEND

1 Stand sideways about one foot from a wall, legs sit-bone-width apart and toes pointing forward.

Place your left hand on a wall at shoulder height (elbow bent and down), slightly in front of your shoulder. Bend your right arm to bring your thumb in front of your right armpit, palm facing the wall.

2 Extend your right arm straight up, pulling your stomach in, and reach your right arm toward the wall, stretching the right side of your body. Hold for three counts.

3 Return to starting position. Repeat two more times, then reset and repeat twice on the opposite side.

SINGLE LEG TWISTS

1 Lie down with a pillow under your head and hands clasped behind your head with elbows gently open. Bend one knee and pull your navel toward your spine to keep your back straight.

2 Inhale and flex the foot that's outstretched, pulling your toes toward your knee.