Many people experience backache at one time or another. The ache can be caused from an injury, illness, pregnancy or simply from the tension that builds up with the stresses of daily living. A stretching program that includes a variety of back stretches that keep your muscles flexible and tension-free can help relieve and even prevent backache.
Upper Back Stretches
Backache in the upper back is often caused by tension in the trapezius muscles that spread the width of your upper back and shoulders. You can perform a few simple stretches at your desk to keep upper backache at bay.
Sit tall in your chair with your knees bent and feet flat on the floor. Grasp the edge of your chair with your right hand. Inhale deeply and as you exhale, gently tip your head to the left until you feel a stretch across your upper back and shoulder. Repeat the stretch with your other side.
Sit or stand with your torso tall. Place your left hand on your right elbow. Breathe in and as you exhale, gently pull your right elbow toward your left shoulder until you feel a stretch. Repeat the movement with your left arm.
Middle Back Stretches
Mid backache is often a result of poor posture, especially while slouching over a desk. Stretching this area will help keep it limber and ache-free.
Sit in a chair with your knees bent and feet flat on the floor. Place your hands under your thighs with your palms up and your elbows bent. Inhale and round your back forward. Keeping your back rounded, exhale and pull upward against your thighs while resisting any movement. You should feel a stretch across your shoulder blades.
Kneel on your hands and knees with your arms straight. Take a deep breath in and as you exhale, curl your buttocks toward your heels and your head toward your knees. Keep your hands planted on the floor and your arms extended. Lower down until you feel a mild stretch through your mid back.
Low Back Stretches
Low backache is caused by problems with not only back muscles but also tight hamstrings. Include hamstring stretches with your low back stretching routine.
Lie faceup on the floor. Keeping your shoulders flat against the floor, cross your right leg over your left leg. Use your right hand to gently pull your right knee toward the floor until you feel a stretch. Twist only from the hips while keeping your torso flat against the floor. Repeat the stretch with your left leg.
Sit on the floor with your legs crossed. Inhale deeply. As you exhale, slowly twist your torso to the right while keeping your hips level on the floor. Carefully release the stretch and repeat it with the other side.
Considerations
When performing static stretches, hold each stretch for at least 30 seconds. If you are prone to backache, practice the appropriate stretches several times throughout the day. The American College of Sports Medicine recommends stretches be performed at least two to three days a week to improve flexibility.
References
- PubMed Health: Low Back Pain - Acute
- The American Congress of Obstetricians and Gynecologists: Easing Back Pain During Pregnancy
- ShapeFit: Lower Back Twist
- "ACSM's Resources for the Personal Trainer"; Second Edition; Nicki Anderson, et al.; 2007
