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From a small village of 300 people to a pipeline construction site, around 95% of people will experience back pain at some point in their lifetime. In a time when narcotic abuse is an epidemic, simple stretches, physical therapy maneuvers, and yoga activities can prevent and treat common back pain.

When a Remote Medical International medical provider visited a 300-year old village that has not seen a medical professional in 200 years, he learned that back pain was one of the most common complaints from those living in the village.

“Most back pain that you’re going to find is due to poor stretching. You should be stretching for the same amount of time you are working out,” said Remote Medical International Clinical Coordination Specialist Marcos Collazo.

Simple bending and lifting tasks, to complex movements with heavy weight, can cause back pain at any age. Stretching exercises, staying mobile, and simple first aid measures significantly help lessen pain and stiffness, increase flexibility and make your daily activities easier.

While those in the village had back pain from fishing all day and cutting dirt in the field, construction sites also see frequent back pain for workers who are lifting heavy objects and shoveling.

Most back pain can take weeks to a month to get back to normal, but stretching techniques can reduce pain and also help prevent back pain from returning.

“[At Remote Medical International] we treat patients based on treating, not using controlled substances, but physical therapy techniques, stretching, lifting, keeping mobile and not exacerbating the problem,” said Remote Medical International Chief Medical Officer Dr. Jayson Eversgerd.

Below are some stretching techniques that can help anyone dealing with common back pain:

Knee to chest stretches

Start by lying on your back. Bend both knees and put two hands on your knee to bring your knee towards your chest. You will feel a stretch in your back leg and your lower back. You can also pull both knees towards your chest area to stretch both legs and lower back.

Elbow props on stomach

Start by lying on your stomach and place your lower arms in front of you. Move your body upward as high as you can using your elbows. Be sure to keep your hips level with the floor. Next, lower your back and shoulders. You will feel the stretch in your lower back.

Rotating Back Stretch

Start by lying on your back. Make sure your feet are flat by bending your knees and move your knees to one side until you feel the stretch in your lower back. Do not move your shoulders as you feel a stretch also at the side of your back. Do the same for the other side of your back.

All basic stretches should be held for about 30 seconds. To view illustrations for how to perform these back stretching techniques, please visit 5 minute consult to download their Back Stretches on Floor handout.

Remote Medical International staff are often times on project sites for a long period of time, allowing them to monitor a patient’s recovery and address any new problems that arise. The staff also provide different videos for proper techniques, handouts with back stretches for morning and night routines.

Want to learn more on how Remote Medical International can help your project? Contact us at