Relieving Stress

As you recover from surgery, you may worry about returning to work, taking care of your family, or just getting back to a normal life. Worry causes stress, and stress tightens muscles. If you don't control stress, your back pain could recur. Walking helps relieve stress. So do deep breathing and stretching exercises. Identifying what triggers your stress and doing activities that avoid those triggers also help you relax.

Deep Breathing

Deep breathing helps relax your whole body. Try this relaxation exercise anytime you feel tense.

• Inhale slowly and deeply through your nose. Feel your stomach expanding.
• Then purse your lips and exhale slowly through your mouth.
• Repeat several times.

Chest-Shoulder Stretch

Stretching the muscles in your chest helps relax your shoulders and upper back. Try this exercise anytime you feel tired or tense.

• Stand facing a corner. Place one hand against each wall, elbows at shoulder height. Keep your ears, shoulders, and hips in line.
• Lean forward into the corner and count to 10. Feel the stretch across your chest.
• Repeat several times.

TIPS

Putting Balance in Your Day

The key is doing something you enjoy and that lets you relax. If deadlines or watching a clock causes stress, relax by doing activities with no time limits. If you're always metting others' needs, do something each day that's just for you. If you like quiet relaxation, set aside time when no one can interrupt you. If you relax when you're around other people, plan a social activity.

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