At some point in their lifetime as many as 80 percent of the population will experience some type of back pain, says the American Chiropractic Association. Back pain can cause you to miss work, visit your doctor and alter your daily life. Many causes of back pain are mechanical and can be alleviated with moderate stretching every day. When performing stretches always move slowly, do not hold your breath, stretch only until you feel a slight pull and avoid movements that increase pain. Stretches can be performed one to three times.
Hamstring Stretch
Lie on your back with both legs extended. Keep your right leg straight at the knee and lift towards the ceiling bending at your hip. Your left leg should stay relaxed on the ground. When you feel a stretch on the back of your thigh stop moving and hold by interlocking your fingers around your leg or by using a towel and holding an end in each hand. Hold for 20 to 30 seconds. Repeat with your left leg.
Piriformis Stretch
Lie on your back with both knees bent and feet flat on the floor. Cross your right ankle over your left knee in a figure 4 position. Slowly pull your left leg into your chest by interlocking your fingers around your thigh or use a towel with an end in each hand. When you feel a pull through your right hip and buttock area stop and hold for 20 to 30 seconds. Repeat on your left side.
Hip Flexor Stretch
Lie on the end of your bed or a stretch table so that your buttocks are all the way at the edge with your knees pulled into your chest. Holding your left leg close to your body, slowly lower your right leg with the knee bent until you feel a stretch across the front of your right hip and thigh. Your foot should not touch the ground. Repeat with your left leg.
Cat and Camel Stretch
Get on all fours with your hands below your shoulders, elbows straight and your knees under your hips. Move your body from the top of your head along your spine to your tailbone. As you exhale, slowly drop your head and arch your back gently to the ceiling tucking your hips under so that your spine is rounded. On an inhale reverse the motion with your head and tailbone tipping up and stomach and chest arching towards the floor. Move gently with your breathing.
Spinal Rotation
Lie on your back with your knees bent, legs together and arms out to the side in a "T" position with your palms up. Keeping your shoulders on the ground slowly drop your knees to the right side just until you feel a stretch or pull. Hold for 20 to 30 seconds. Repeat to your left side.
References
- American Chiropractic Association: Back Pain Facts & Statistics
- University of Michigan Health System: Low Back Pain Exercises
- American Academy of Orthopaedic Surgeons: Low Back Pain Exercise Guide
- "Stretch to Win"; Ann Frederick and Chris Frederick; 2006
