Stretching is one of the most effective ways to manage chronic pain. Keeping your body moving and working on muscle strength helps your body manage stress and pain levels. This article will discuss some stretches for chronic pain backed by science.
Remember, you can do a simple google/youtube search for video examples. Always consult your healthcare provider before attempting new exercises.
Neck Stretches
One effective stretch for neck pain is the neck tilt. Sit upright with your feet flat on the floor, then gently tilt your head to the right. Hold for a few seconds, and then repeat on the left side. Another great stretch for neck pain is the neck roll. Start with your head in a neutral position, then slowly roll your head forward, to the right, backward, and to the left, in a circular motion.
Some other neck stretches you might try:
- Neck rotation: Carefully turn your head to the left, hold for a few seconds, and then turn to the right. Repeat several times.
- Neck extension: Tilt your head back and look up toward the ceiling. Hold for a few moments, and then release.
- Thread the needle stretch: Begin on all fours, then thread one arm under your opposite arm, twisting your torso to the side and bringing your shoulder and head to the ground. Hold for a few seconds, and then repeat on the other side.
- Shoulder shrug stretch: Stand with your feet hip-width apart, raise your shoulders towards your ears, hold for a few seconds, and then relax them down.
Shoulder Stretches
Shoulder pain is often caused by poor posture or repetitive use. One incredible stretch for shoulder pain is the shoulder roll. Stand up straight with your feet approximately shoulder-width apart, then roll your shoulders forward and backward in a circular motion.
Some other shoulder stretches you may consider:
- Shoulder stretch: Stand with your feet roughly shoulder-width apart and your arms at your sides. Then, lift your arms straight and over your head, stretching your shoulders.
- Chest stretch: Stand with your feet shoulder-width apart, then interlace your fingers behind your back. Lift your arms away from your body, keeping them straight, and hold for a few seconds.
- Doorway stretch: Stand in a doorway while resting your hands on the doorframe to either side of you. Lean forward slightly, stretching your chest and shoulders.
- Standing chest opener stretch: Stand with your feet shoulder-width apart and interlace your hands behind your back, straightening your arms and lifting your chest towards the ceiling. Hold for a few seconds.
- Arm circles: Stand with your arms straight out to the sides, and make small circles forward, then backward.
Back Stretches for Chronic Pain
Back pain is a common form of chronic pain that affects many people. One effective stretch for back pain is the knee-to-chest. While laying on your back, knees bent, and your feet flat on the floor- bring one knee up to your chest and hold it there for a few seconds. Repeat with the other knee.
Some other back stretches you may consider:
- Child’s pose: Begin by kneeling on the floor and sitting back on your legs, heels touching your buttocks. Stretch forward towards the floor with your arms out in front of you. Hold for a few seconds.
- Seated spinal twist: Sit on the floor with your legs in front of you. Bend one knee and place the foot on the outside of the opposite knee. Twist your upper body to the side of the bent knee, placing your opposite elbow on the outside of the bent knee. Hold for a few seconds, and then repeat on the other side.
- Seated forward bend stretch: Sit with your legs straight out in front of you and reach towards your toes, keeping your back straight. Hold for a few seconds.
- Cat-camel stretch: Begin on all fours and alternate between arching your spine upwards and curving it downwards.
Hip Stretches
Hip pain is often caused by overuse or injury. One incredible stretch for hip pain is the figure-four stretch. Begin by laying on your back with your knees bent while your feet are flat against the floor. Then, cross one ankle over the opposite knee and carefully pull your knee toward your chest. Hold for a few seconds, and then repeat on the other side.
Some other hip stretches you may consider:
- Pigeon pose: Begin on all fours, then bring one knee forward between your hands. Slide your other leg back, keeping it straight. Lower your body onto your forearms, hold the stretch for a few seconds, and then repeat on the other side.
- Lizard pose: Begin in a low lunge position with your hands on the ground, then lower your forearms to the ground and stretch your back leg out straight behind you. Hold for a few seconds, and then repeat on the other side.
- Seated butterfly stretch: Sit on the floor and place the soles of your feet so they are touching, knees open wide, and gently press your knees towards the ground.
Leg Stretches
Various factors, including overuse, injury, or poor circulation, can cause leg pain. One incredible stretch for leg pain is the hamstring stretch. Sit on the floor and put your legs in front of you, then reach forward with both hands toward your toes. Hold the stretch for a few moments, and then release.
Some other leg stretches you may consider:
- Lunge stretch: Step one foot forward and bend your knee, keeping the other leg straight behind you. Lean forward into the stretch, keeping your back straight. Hold for a few seconds, and then repeat on the other side.
- Side leg stretch: Stand with your feet wide apart and your toes pointed forward. Lean to one side, stretching the inner thigh of the opposite leg. Hold for a few seconds, and then repeat on the other side.
- Seated leg extension stretch: Sit on the floor, extend one leg in front of you, and reach towards your toes, keeping your back straight. Hold for a few seconds, and then repeat on the other side.
- Figure-four twist stretch: Lie on your back with your knees bent, then cross one ankle over the opposite knee and gently pull the opposite knee towards your chest. Twist your torso to the side, hold for a few seconds, and then repeat on the other side.
- Quad stretch: Stand up straight and lift one foot behind you, grabbing your ankle with one hand and pulling it toward your buttocks. Hold for a few seconds, and then repeat with the other leg.
Calf Stretches
Calf pain is a common chronic pain affecting many people, especially athletes. One incredible stretch for calf pain is the wall stretch. Stand facing a wall and place your hands on the wall at shoulder height. Place one foot back and press your heel into the ground, keeping your knee straight. Hold for a few seconds, and then repeat with the other leg.
Some other calf stretches you may consider:
- Toe touch: Stand with your feet shoulder-width apart and reach down to touch your toes, keeping your legs straight. Hold for a few seconds.
- Stair stretch: Stand with your toes on the edge of a stair, with your heels hanging off the edge. Lower your heels to stretch your calves, then lift them back up. Repeat several times.
- Calf stretches with towel or resistance band: Sit on the floor with your legs placed in front of you and wrap a towel or resistance band on the ball of one foot. Hold for a few seconds, and then repeat on the other side. Gently pull the towel or band towards your body to stretch your calf muscle.
Conclusion
Chronic pain can be debilitating and affects many aspects of daily life. However, it is possible to manage chronic pain effectively with the proper stretches and exercises. These stretches are backed by science and can relieve various forms of chronic pain. Remember to consult your doctor or a physical therapist before starting any new exercise routine, especially if you have a chronic pain or injury history.
Find more stories on the blog.
References:
- Neck Pain and Chiropractic: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928266/
- Neck Stretches and Exercises: https://www.ncbi.nlm.nih.gov/books/NBK537189/
- Exercise for Shoulder Pain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928266/
- Shoulder Stretches: https://www.ncbi.nlm.nih.gov/books/NBK537189/
- Back Pain and Chiropractic: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4958384/
- Exercises for Lower Back Pain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161081/
- Hip Stretches for Osteoarthritis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3567510/
- Exercise and Hip Pain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5016985/
- Hamstring Stretches for Pain Relief: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7029796/
- Leg Stretches for Runners: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3261077/
- Calf Muscle Stretches: https://www.ncbi.nlm.nih.gov/books/NBK507886/
- Calf Stretches and Running: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525365/
