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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.

Woman sitting in chair with hands on abdomen, breathing deeply.
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.

Back view of man showing common trigger points on either side of neck, back, and lower back.
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.

Author: StayWell Custom Communications
Last Annual Review Date: 1/15/2007
Copyright © The StayWell Company, LLC. except where otherwise noted.
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