Lower back problems are among the most common reasons for doctor's office visits. More than 80 percent of Americans experience lower back pain at some point during their lives, according to Dr. James Balch and Phyllis Balch, authors of "Prescription for Nutritional Healing." Several back stretches may help relieve pain and stiffness associated with lower back problems.
Knee to Chest
Knee to chest is a back stretch you can perform while seated in an office chair to relieve pain and tension in your lower back. Begin by clasping both hands behind one knee. Pull your knee toward your chest while keeping your back straight. Hold for 30 seconds and release. Repeat with the opposite leg.
Cobra
Cobra is a simple yoga stretch that elongates your abdominal muscles, which can help provide support for your lower back. Start by laying on your stomach with your fingertips together beneath your chest. Your upper arms should be perpendicular to your body. Push your upper body toward the ceiling with your arms while supporting your upper body weight with your palms. Tilt your head back so you are looking at the ceiling. Hold the pose for 10 seconds, then lower your body to the floor.
Triangle
The triangle stretch is a lateral stretch that relieves pressure on your spine. Stand with your feet shoulder-width apart and your arms straight out at your sides, even with your shoulders. Bend your torso, touching your right hand to your right knee and pointing your left hand toward the ceiling. Hold this position for 10 seconds. Return to the starting position and repeat on the left side.
Half Twist
Like the triangle, the half twist provides lateral muscle stretching to release tension and strengthen the muscles of your lower back. Sit on the floor with your legs straight out in front of you. Raise your left knee and place your left foot on the opposite side of your right knee. Place your palms on the floor and twist your torso to the left. Hold for 10 seconds, then return to the starting position. Repeat by placing your right foot on the opposite side of your left knee and twisting your torso to the right.
References
- "Prescription for Nutritional Healing"; James F. Balch, M.D. and Phyllis A. Balch, C.N.C.; 1997
- MayoClinic.com: Seated Stretches for the Office
- "Yoga, Tai Chi, Massage, Therapies and Healing Remedies"; Mark Evans, B. Phil., FNIMH; 2003
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