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Helpful stretching tips for back ache

signal relief patch for back ache relief

Any exercise, physical activity otherwise known as movement, that you are willing to participate in on a regular basis helps maintain a state of physical wellbeing and, due to endorphin production, can also enhance mental wellbeing. 

If you've ever noticed how stiff your back can be upon rising in the morning after a long night's sleep, taking a few minutes before your feet hit the ground to do a few stretching exercises can make a tremendous difference!

Back discomfort? Start your day with Yoga, Tai Chi, Chi Gong, or simply a good stretch.

Stretching exercises performed early in the morning help to alleviate lower back discomfort by loosening up the tendinous insertions of your muscles that have been “asleep” all night. 

Try this simple stretch to relieve your back ache: 

  1. Start by lying on your back. Moving one leg at a time, gently slide your foot along the bed until your heel comes as close to your buttock as it can comfortably.
  2. Next, extend your leg with your toes to the ceiling and bring it back down slowly – keeping it as straight as you can without discomfort.
  3. Repeat this 4-5 times with each leg and then see how you feel when your feet hit the floor.

Maintaining a consistent stretching and exercise routine is important to keep your muscles loose and free from discomfort! For even more relief from back issues, try placing the Signal Relief patch over the area where you experience the most aches. Refer to our helpful placement tips for back discomfort to get started! 

Consult with your physician before beginning any exercise program. You should incorporate a warm up and a stretch as you cool down every time you exercise.


Written by: DrBeth DuPree, M.D., FACS, ABOIM. Dr. DuPree is a Fellow of the American College of Surgeons and is board certified in Surgery as well as Integrative Medicine. She is the recipient of numerous awards and achievements, including Philadelphia Magazine’s 2016 and 2017 TOP DOCS in Surgery and Complementary Medicine and the 2020 Physician of the Year award for Verde Valley Medical Center. In addition to serving as Medical Director for Signal Relief, Dr. DuPree is a published author, a Reiki Master, international physician educator, inspirational speaker, and founder of The Healing Consciousness Foundation where she provides healing and integrative services free of charge to women and men on their breast cancer journey.

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