Back pain is usually the result of weak muscles supporting the back, or tight ligaments and tendons restricting motion and placing undue pressure on the spine. A complete stretching routine should strengthen muscles from the neck to the hamstrings. Full pain relief may not come for weeks or months, but arrives quickest with daily exercise. Remaining sedentary for long stretches greatly contributes to muscle weakness and back pain.
Neck Stretches
Do neck exercises seated or standing. Lower your chin to your chest until you feel a slight stretch in the back of your neck. Do this two or three times and then switch to a lateral flexion stretch by lowering your ear toward your shoulder. Stop when you feel a tug between the base of your neck and collarbone. Hold this position for 20 to 30 seconds and then stretch toward the opposite shoulder.
Back Stretches
While you can do lower back stretches standing, it is better to sit or lie down for better balance. Spread your legs shoulder-width apart while seated, then slowly lower your head between your knees and reach for the floor. To improve flexibility, lie on the floor and pull both knees to your chest while bringing your chin as close to your knees as possible. Alternatively, use your hands to pull one knee to your chest while keeping the heel of the opposite foot firmly on the floor.
Buttocks
Tightness in the piriformis muscle that runs the length of the buttocks can produce sciatica-like pain. To stretch this muscle, lie down and cross your legs. Pull the bottom leg toward your chest until you feel a stretch in your backside. If you prefer a sit-down workout, try crossing your legs at the knees and leaning forward. Although the lower back gets stretched, you will feel the majority of this workout in the buttocks.
Hips
Hips are important for a strong lower back and increased spine flexibility. Start by standing with your feet shoulder-width apart. Take a half step back with one foot, keeping your leg straight. Reach down the straight leg until the you feel a stretch in the opposite hip area. A more difficult hip exercise involves standing up, bending one leg behind you, and grabbing your ankle with the same-side hand. Gently pull this leg for two to three seconds, stretching the nearest hip.
Hamstrings
Strong hamstring muscles in the back of the legs support the buttocks and lower back. Start stretching and strengthening them by bending at the waist in an attempt to touch your toes. Stop bending when you feel a stretch in your hamstrings. This exercise can be made easier by sitting in a chair and raising your legs parallel to the floor. Reach for your toes. If necessary, do only one leg at a time for just a few seconds.
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