A strong, healthy back is essential to good posture and overall wellness. Pain in the back can affect the rest of the body, extending up through the neck and down the legs and arms. Whether you're just a little stiff in the morning or are recovering from an injury, stretching the back can increase flexibility, strengthen muscles and help prevent injuries. If you have severe back pain, consult a health care professional, as it can be a sign of a serious problem.
Considerations
Take the time to stretch every day. The National Institute of Neurological Disorders and Stroke recommends stretching before engaging in sports or exercise. When performing back stretches, remember to do the exercises slowly and gently without bouncing. Sudden movements can cause injury. Stretch to the point where you feel tension, but do not do movements that cause pain. Hold each stretch for 30 seconds and repeat five to 10 times, depending on your comfort and fitness level.
Standing Stretches
Start all standing stretches with your back straight and your legs relaxed with feet shoulder-width apart. Don't lock your knees. Put your hands on your hips and bend to the back from your waist. Hold, and then straighten. Bend forward from the waist, reaching your hands toward the floor, and then slowly roll back up. Drop one shoulder and bend to that side while bringing the other arm up over your head to stretch your side. Straighten slowly, and then bend to the other side.
Kneeling Stretches
Perform kneeling stretches on all fours with your knees separated and under your hips, and your arms directly under your shoulders. Start by slowly alternating between arching and rounding your back. Move into a tail wag stretch that eases the hips and lower back. Without moving your shoulders, reach one hip toward the shoulder on the same side until you feel the stretch. Hold, and then repeat on the other side. Lastly, stretch the upper back by dropping your head and reaching one hand toward the outside of the knee on the opposite leg. Hold, and then repeat on the other side.
Stretches Lying Down
Lie down on the floor with your arms at your sides for some of the most common back stretches. Wrap both hands around one knee and pull it to your chest. If that is too difficult, you can also place your hands on the back of your thigh. Repeat with the other knee. Bend both your knees with your feet flat on the floor, and turn your head to the left. Keeping both knees together, drop them toward the floor on the right. Go back to center and repeat on the other side.
References
- Spine Universe: Healthy Back Exercises -- Strengthen and Stretch
- The Nicholas Institute of Sports Medicine and Athletic Trauma: Low Back Program Exercises
- Family Doctor: Low Back Pain
- Spine-Health: Stretching for Back Pain Relief
- National Institute of Neurological Disorders and Stroke: Low Back Pain Fact Sheet
Member Comments