Stretching your back relieves muscle tension and can help to reduce many forms of back pain. According to Mayo Clinic, increasing flexibility can relieve stress and is linked with injury prevention. When performing any stretch, be careful to avoid straining yourself by overstretching. If you are looking to increase flexibility, you should hold any stretch for 30 seconds or more. If you want to maintain your current flexibility levels, you need only hold each pose for 15 to 20 seconds.
Flexion Extension Back Stretch
Step 1
Kneel and support yourself on your hands and knees.
Step 2
Look upward while letting your back slump downward until you feel a good stretch. Hold this position for 30 seconds.
Step 3
Lower your head and arch your back upward and hold this pose for 30 seconds.
Step 4
Relax back to a neutral position.
Kneeling Back Rotation Stretch
Step 1
Kneel and support yourself on your hands and knees.
Step 2
Raise your left arm. Rotate your shoulders and middle back so that you are looking upward.
Step 3
Point your arm upward and follow your raised arm with your head. Hold this position for 30 seconds.
Step 4
Switch arms to properly stretch out both sides of your back.
Knee to Chest Lower back Stretch
Step 1
Lie on your back on the ground with your legs extended.
Step 2
Raise one knee toward your chest. Use your hands to pull your knee in until you feel a good stretch. Keep your head on the ground and relax your neck. Hold this pose for 30 seconds.
Step 3
Repeat the stretch with your other leg.
Leg Cross Over Lower Back Stretch
Step 1
Lie on your back with your legs extended and your arms extended to the sides.
Step 2
Raise your right leg up and over your left leg. Keep both legs extended and place your right leg as close to hip level on the ground. Rotate your hips and back to get a good stretch. Hold the pose for 30 seconds.
Step 3
Repeat this stretch with your other leg.
Things You'll Need
- Flat space about 6 feet by 6 feet
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