Having a chiropractor manipulate your vertebrae helps reduce pain and eases chronic conditions for many people. Performing regular stretching exercises for your back will help reduce injury and soreness. It is important to breathe throughout each stretch to help deliver oxygen to your muscles. Stop stretching immediately if you feel any sharp pain.
Stability Ball Relaxation Stretch
The stability stretch looks as though you are simply draped over a ball, but stabilizing muscles are always in use when doing anything with a stability ball. To do the stretch, lie over top of the ball on your stomach and let your arms and legs hang down. This stretches your cervical, thoracic and lumbar vertebrae.
Knees to the Chest Stretch
Pulling your knees up to your chest stretches out your lower and mid back. To perform the stretch, lie on a bed, the floor or a couch and wrap your arms around your knees. Then, pull them up toward your chest and hold for several seconds. Release your legs and repeat.
Hand on Hips Twist
A simple standing twist will stretch the muscles of your mid back. Stand with your feet close to shoulder width and place your hands on your hips. Gently twist your torso toward the back until you feel a stretch and hold for a few seconds. Do the stretch on both sides.
Palms Away Stretch
Stand in a comfortable stance and interlock your fingers. Stretch your arms out with your palms facing out and reach as far as you can. Feel the stretch in your mid to upper back, and then relax your arms and repeat.
Pushup Stretch
The pushup stretch is performed from a modified pushup position, and it stretches your lower back. Lie on your stomach and place your palms on the floor under your shoulders. Slowly push your upper body off the floor until your arms are straight. Keep your legs and top of your feet in contact with the floor and look up to enhance the stretch. Hold it for several seconds, then lower yourself and repeat.
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