If you're suffering from back pain, your doctor or therapist may prescribe back stretching exercises to help your treat your pain. The weight of your body can compress your vertebrae, resulting in pressure on your spinal cord. Stretching your back can help relieve this pressure, improving your exercise performance as well as your overall quality of life.
Double Knee to Chest Stretch
This exercise can help relieve any compression of your spinal column as well as stretch the major muscles of your back. Lie down on your back with your arms by your sides and your legs extended. Bend both knees at the same time and bring them toward your chest. Grab both of your legs around your knees with both arms and use the muscles of your arms to pull your knees toward your chest until you feel a stretch in your back. Hold this stretch for about 10 seconds and release. You can also perform this stretch using one leg at a time, according to SportsInjuryClinic.net. Repeat.
Cobra Stretch
The cobra stretch is a well-known stretch in yoga that not only stretches your abdominal muscles, but helps alleviate spinal compression as well. Lie down on your stomach with your feet extended behind you and the palms of your hands flat on the floor at shoulder height. Use your arm and chest muscles to push your upper body off the floor while keeping your hips in contact with the floor. Hold this stretch for about 10 seconds and then return to the starting position. Repeat according to your exercise program.
Tail Wagging
Get down on your hands and knees in a crawling position with your knees directly under your hips and your palms on the ground directly under your shoulders. Lift your head by consciously looking at something on the wall in front of you. Be sure that you keep your shoulders still while moving your left hip toward your left shoulder as far as it will go. Return to the starting position and repeat on your right side. Repeat 10 times on each side.
Full Back Release
This exercise can be performed anywhere there is a sturdy chair. It is designed to stretch your entire back region, and is often recommended to office workers who have to sit and stare at a computer all day. Sit in a chair with your feet about shoulder-width apart and your hands in your lap. Relax your shoulders and begin curling your upper body down until your head is between your knees. At the same time you should be reaching forward with your hands until your hands are on the ground between your feet. Try to touch your palms to the floor and your shoulders to your knees. Hold this stretch for 20 to 30 seconds and use a slow and controlled motion to return to the starting position.
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