Eight out of ten people are affected by back problems at some time in their lives. Stretching can provide relief. If you have chronic or severe back pain or if your pain is the result of a recent injury, you should consult your physician before you begin.
Flexion Stretches
To perform a chin-to-chest flexion stretch, slowly bring your chin to your chest until you feel a stretch in the back of your neck. Hold for 20 to 30 seconds and then slowly bring your head up. Repeat five to ten times. To perform an ear to shoulder flexion stretch, slowly bend your neck as if to touch your ear to your shoulder. When you feel a stretch in the side of your neck, hold for 20 to 30 seconds. Return to the starting position. Repeat the stretch five to ten times on each side of your neck.
Hamstring Stretch
Stretching your hamstrings -- the muscles that run through the back of your thighs -- can lengthen them over time, reducing stress in your lower back. To perform a standing hamstring stretch, begin by keeping your legs somewhat straight. Bend forward at the waist and attempt to touch your toes without straining. Stop when you feel the stretch in your hamstring. Hold for 30 to 45 seconds before returning to a standing position. Perform twice a day. Another less stressful option, is the chair method. Begin by sitting in a chair with one leg stretched out in front of you on another chair. Reach toward your toes and hold as before. Repeat with each leg.
Cat Stretch
To perform a cat stretch, get on your hands and knees with your hands under your shoulders and your knees directly below your hips. Begin with your back flat. Tighten and tuck your buttocks to arch your back and hold for between 20 and 30 seconds. Release and return to the starting position. Repeat five to ten times.
Hip Stretch
Your hips help to support your lower back and play an important role in maintaining your spine's flexibility. Begin the hip stretch by standing with your feet shoulder-width apart. Take a half-step back with your right foot, bending the left knee and shifting your weight back onto your right hip. Keep your right leg straight and bend forward, reaching down your right leg until you feel the stretch in your outer hip. Hold for 20 to 30 seconds. Repeat five to ten times with each leg.
Piriformis Muscle Stretch
Like your hips, the muscles in your buttocks are crucial to maintaining good back health. To perform the pirformis muscle stretch, lay on your back and cross one leg over the other. Slowly pull the lower knee toward your chest until the stretch is felt in your buttocks. Hold for 20 to 30 seconds and repeat five to ten times with each leg.
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