Relaxation and Stress Reduction Techniques

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Avoid situations that seem to raise your blood pressure or cause you to feel stressed. Stress tightens your muscles, preparing them for the fight-or-flight response. This tightening can make your back ache and can cause a small ache to become a strong pain. When in an unavoidable stressful situation, be especially conscious of your posture and of the usual back-safety tips.

The following are three techniques to help reduce stress:

• Breathing
  You can release tension by inhaling deeply and then exhaling slowly to a silent count of about 6 seconds. Do this three times every hour and whenever you feel tense.
• Exercise
  Take a 10-minute walking break to reduce tension, boost your energy, and improve your mood. The effects tend to last for about 1–2 hours.
• Calming
  Sit quietly, as comfortably as you can, and close your eyes. Relax your muscles, starting with your feet and slowly working toward your head and face. Breathe through your nose, easily and comfortably. As you exhale, silently say a single-syllable word. Do this without interruption for 10–20 minutes. When you are done, sit quietly and keep your eyes closed for a couple of minutes. Open your eyes and sit quietly for another couple of minutes before you get up.