Improper posture, injury, or standing or sitting for too long can cause the spine to compress. Over time, spinal compression can reduce flexibility and mobility and cause pain, according to website Spine-Health. Numerous exercises can be performed to stretch your back muscles, reduce pain and temporarily decompress the spine. Always consult your doctor before implementing any stretching or exercise routines to alleviate pain.
Back Arch Stretch
The back arch stretch elongates the back muscles and reduces tension on your spine, helping it to decompress. To perform this stretch, get on all fours on an exercise mat. Put your head between your arms and tighten your glutes and abdominal muscles as you arch your back. Imagine your bellybutton is moving in and up toward your spine. Lift your head up but do not strain your neck. Hold for several seconds, then relax. Repeat at least 10 times.
The Cat Stretch
The cat stretch can help decompress the spine and relieve pain from conditions such as a herniated disc. To start, kneel on an exercise mat and put the rest of your weight on your elbows. Keep your head facing forward. Breathe normally as you tighten your abdominal muscles and lift your back up toward the ceiling. Your back should be rounded. Hold for several seconds, then relax. Repeat at least 10 times.
The Cobra Pose
The cobra pose is borrowed from yoga and can help strengthen the muscles along your spine and stretch your chest and abdominal muscles and relieve pain. To begin, lie on your stomach on an exercise mat with your weight on your forearms. Squeeze your thighs together and breathe evenly as you lift up onto your hands. Arch your back and stretch. Hold for a few seconds then relax. Only perform this exercise to the extent that it is not painful.
The Child's Pose
The child's pose is taken from yoga. It stretches your lower body and relieves tension on your back muscles, therefore encouraging spinal decompression, according to website Yoga Journal. To perform this stretch, sit on your feet on an exercise mat. Spread your knees slightly, then bend at the waist and place your head on the floor. Put your arms at your sides with the tops of your hands on the floor. Lean forward and stretch. You can place your arms above your head on the floor to stretch even further.
