Stretching the soft tissues surrounding your spine regularly is an effective treatment for upper- and lower-back pain, according to Peter Ullrich, a spine surgeon and contributor to the Spine-Health website. Perform stretching exercises every day, holding each for 20 to 30 seconds and repeating five to 10 times. Consult with your doctor or physical therapist about which stretches are appropriate, based on the cause of your pain.
Neck Forward Flexion
A physical therapist may prescribe the neck forward flexion stretch to treat your upper-back pain. This targets numerous muscles in your upper back that support your cervical spine -- the very top of your spine, which runs through your neck to the base of your head. Start in an upright sitting or standing position, gazing straight ahead. Flex your neck forward slowly, moving your chin toward your chest, until you feel a gentle stretch through the back of your neck and your upper back. Place a hand on the back of your head, and press downward lightly to deepen the stretch, if desired.
Upper-Back Loosener
The upper-back loosener targets the large muscles in your upper back -- the latissimus dorsi, rhomboids and trapezius. Stand several feet away from a waist-high bar with your feet about 6 inches apart. Bend forward at your waist, and extend your arms in front of your head, grabbing the bar with both hands close together. Drop your hips backward and downward, keeping your feet in place, and move your shoulders downward to increase the stretch across your upper back. You can also perform this stretch in front of a door, holding onto the handles, if a bar isn't available.
Flexion in Sitting
Robin McKenzie, a physical therapist and developer of the McKenzie Method for treating lower-back pain, highlights the flexion in sitting exercise in his book "Treat Your Own Back." This exercise stretches the lower-back muscles that extend your spine. Sit upright in a chair with your feet spread wider than your shoulders. Lean forward and extend both arms between your legs and under your chair. McKenzie warns that you should attempt this exercise only if you can lie on your back and pull your knees to your chest without feeling pain. McKenzie also recommends performing a back-extension exercise immediately following any back-flexion stretch.
Piriformis Muscle Stretch
This exercise stretches your piriformis muscle, which runs through your buttock and can contribute to lower-back pain, according to Ullrich. Lie on your back with your knees flexed and feet on the floor. Lift your left leg, crossing your ankle over your right knee. Lift your right leg and pull your knee toward your chest with both hands, deepening the stretch through your left buttock. Hold for your desired amount of time, then switch legs.
References
- Spine-Health: Stretching for Back Pain Relief
- "Heal Your Aching Back"; Jeffrey N. Katz, M.D.; 2007
- "Relax Into Stretch"; Pavel Tsatsouline; 2001
- "Treat Your Own Back"; Robin McKenzie; 2006
