As many as eight in 10 people will suffer back pain at some point in their lives, according to MedlinePlus, the National Institutes of Health's website. Although you may find yourself tempted to stay inactive during periods of significant back pain, light exercise and stretching may actually help you maintain or improve your range of motion, decreasing back pain in the process. Always talk to your doctor about your pain before starting a new exercise program, but according to Spine-Health.com, almost everyone can benefit from stretching exercises.
Back Flexion Stretch
Lie on your back on an exercise mat with your knees bent and your feet flat on the ground. Lift your knees toward your torso and grasp your legs behind your thighs. Pull your thighs toward your body and curl your head and neck toward your knees, forming a ball. You should feel a stretch along your spine. Hold the stretch in place for 20 to 30 seconds and release. Repeat two times.
Back Rotation Stretch
Lie on your back with your feet flat on the ground and your knees bent. Fold your hands on your stomach, in a relaxed position. Concentrate on keeping your shoulders firmly against your ground and steadily roll your bent knees to one side until your outer thigh comes in contact with the ground, or until you feel a good stretch in your lower back. Hold the position for 10 to 20 seconds before reversing the movement and rotating your knees to the opposite side. Repeat the exercise twice.
Cat to Camel
Kneel on the ground on all fours, with your knees directly below your hips and your hands directly below your shoulders. Start with a neutral spine, a straight line between the crown of your head and your tailbone. Breathe out and roll your spine upward, toward the ceiling, while simultaneously allowing your head and neck to relax, bending down toward the floor. You should feel a stretch in your lower back and shoulders. Hold the position for 10 to 20 seconds. Slowly and steadily reverse the movement, moving past the neutral spine position, allowing your back to arch, your head to rise and your shoulder blades to meet at the center of your back. Look toward the ceiling and hold the position for 10 to 20 seconds. Repeat two or three times. Because this move is slightly more advanced, talk to your doctor before trying it to make sure you're ready for a move at this level.
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