Back pain is often the result of sports injuries, automobile accidents, household falls or the aging process. Anyone who has suffered back pain is looking for relief. In addition to surgical and medicinal alternatives, back stretching exercises can help relieve pain and restore range of motion if you are suffering from back pain.
Back Extension
Lie face down on the floor. Have your feet extended all the way behind you. Place your arms at shoulder level and lift up. Throw your head backwards and also arch your back. Lock your elbows into place so the stretch becomes steady. Hold the stretch for three seconds and return to the starting position. Do this 10 times, take a 30-second break and repeat the stretch.
Exercise Ball Rotation
Sit on an exercise ball and find your balance point. Place your hands on your hips and twist your back and shoulders to the right. Do this slowly and with steady pressure. Hold the stretch for three seconds. Return to the starting position. Now perform the same stretch turning to the left. Stretch in each direction 10 times, take a 30-second break and repeat the stretch.
Back Flexion Exercise
Lie on your back on a hard floor and not a carpeted or soft surface. Bend your knees and place the bottoms of your feet flat on the floor. Grab your legs behind your knees and pull then to your chest while you are moving your chin to your chest. You should feel a comfortable stretch. Hold this for two seconds and then return to the starting position. Do this 15 times, take a 30-second break and repeat the set.
Wall Hamstring Stretch
Some of the best stretches for your back will involve your hamstring. When your hamstrings are tight and your movement is restricted, it often manifests itself with back pain. In this drill lie down on the floor with your buttocks up against the wall. Place one foot high on the wall and apply pressure until the knee is straight. Hold this position for three seconds and then relax. Do this 10 times and then do the same stretch with your other leg.
Function
The purpose of stretching your back and hamstring muscles are to get more flexibility and movement out of your back and to get to that state without pain. According to Dr. Peter Ullrich, an orthopedic surgeon with NeuroSpine Center of Wisconsin, back exercises are necessary when it comes to healing a spine that has been injured or damaged and too much rest will actually cause problems for an injured back. "Instead, active forms of back exercises are almost always necessary to rehabilitate the spine and help alleviate back pain," Ullrich said.
Warning
Back pain is a serious issue. While exercise can be rehabilitative and help you on the road to recovery, you must consult with your doctor before you begin stretching and exercise. He may have specific stretches he wants you to do and others he wants you to avoid. It may be necessary to consult with a physical therapist to learn the proper form for doing exercises.
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