Range of motion is the normal amount of movement your joints can make, according to University of Washington Orthopaedics and Sports Medicine. Range of motion exercises for the back can help improve flexibility and reduce pain and stiffness in your back. Contact your doctor before you begin any new exercise, and if you experience significant pain while performing basic back exercises.
Pelvic Tilt
The pelvic tilt is a simple exercise you can do from the comfort of your home on a soft surface, such as a bed or the carpet. Lie on your back with your feet flat on the floor and your knees bent. Place your hands on the floor next to you with your palms down for support. Slowly lift your pelvis and lower back about 6 inches off the floor while keeping your upper back flush with the floor. Hold this position for 15 to 30 seconds, then relax.
Cat Stretch
The cat stretch is another exercise that requires no equipment but will provide a healthy range of motion stretch for your back. Get on your hands and knees on the floor, with your back straight and parallel to the floor. Arch your back and point your head toward the floor, pushing the top of your back toward the ceiling as far as you can. Hold this position for 15 to 30 seconds, then return to the starting position. Point your head at the ceiling and arch your back so your stomach moves toward the floor as far as you can. Hold this position for 15 to 30 seconds, the rest.
Single Leg Pull
The single leg pull helps stretch the muscles in your lower back, providing pain relief if you suffer from lower-back pain or spend lots of time on your feet. Lie on your back on the floor with your feet extended. Pull one leg up towards your chest and grab your knee with both hands. Pull your knee as far toward your chest as possible and hold for 10 to 15 seconds. Release your leg and repeat with the other leg.
Chair Twist
This back range of motion exercise can be performed while you're at work sitting at your desk. Sit up straight in your chair, with your feet flat on the floor and your hands on your arm rests or your lap if your chair doesn't have arm rests. Twist your upper body a quarter turn to the right and turn your head to the right. Hold this position for 10 to 15 seconds, then return to the starting position. Repeat, this time turning to the left. Hold for 10 to 15 seconds, then relax. Do three or four twists to each side as part of your range of motion exercises.
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