Stretching Exercises For Back Pain

These stretching exercises for back pain are a great way to increase mobility and flexibility. Over time, the muscles in your back have a tendency to tighten from stress or overwork. Without the proper precautions, this can lead to serious injury and chronic back pain. The good news is that taking the proper steps early can help reduce your risk of encountering a much more serious back problem later. In addition to seeing a physician, these stretching exercises for back pain can help alleviate many problems.

The Cat and Cow:

You need to warm up the muscles in your body before you begin doing any major exercises. This will prevent you from over pulling or twisting something and causing further injury. The cat and cow movement is a great warm up stretching exercise when you are attempting to reduce back pain.

1. Begin on your hands and knees.
2. As you inhale air into your lower back, begin to round and arch your back. Imagine that you are pulling your body up towards the sky.
3. Next, on your exhale, let your back sag, as if it is being pulled towards the floor.
4. Repeat this procedure fifteen to twenty times, breathing slowly with each movement. 

The Child's Pose:

The child’s pose is also part of your warm up exercise. It is a great way to stretch out the muscles in both your upper and lower back, helping to reduce back pain.

1. While you are on your hands and knees, shift your weight back so your buttock is resting on your hills. You should find yourself in a kneeling position.
2. Next, stretch your body out in front of you, resting your forehead on the ground.
3. Places your arms at your sides, also allowing them to rest on the ground.  
4. For the next few moments, focus on directing your breath into your back and abdomen. Slowly inhaling and exhaling. You should feel the muscles of your back beginning to loosen and let go.

The Twist

Twisting exercises are great ways to stretch out your back muscles because the risk of over stretching is minimal. This twist will gently help alleviate any pain in your lower back

1. Lie on your back.
2. Bend your knees, so that they are pointed towards the ceiling.
3. Rotate your knees to one side of your body. Your shoulders and back should remain on the floor.
4. After holding this position for 30 seconds, repeat on the other side.
5. This exercise should be repeated five times.

Knee to Chest Exercise

The knee to chest stretching exercise will help elongate your lower back muscles, further reducing back pain and lessening the chance of serious injury.

1. Remain on your back with your knees bent.
2. Grasping the left leg with both hands, gently begin to pull the left knee towards your chest.
3. Hold for twenty seconds.
4. Repeat the process, first with the right knee, then with both knees.
5. Complete this exercise ten times.