Sitting for long periods of time, sleeping in the wrong position or improper posture are all common causes of back stiffness and a limited range of motion. Limitations in your range of motion can exacerbate back pain. Stretching your back regularly can help prevent stiffness and pain and increase your flexibility and range of motion.
Knee-to-Chest Stretch
This stretch can increase mobility and decrease stiffness in your back. Lie on your back with your legs straight. Bend one knee into your chest and hold the knee with both hands, bringing it in to your chest as close as possible. Hold the stretch for 30 seconds, then release and repeat on the opposite side.
Standing Lower Trunk Flexor Stretch
Many people have tight, stiff lower backs, especially from sitting for extended periods of time in front of the computer or in the car. This stretch helps decrease stiffness and also stretches your abdominal area. If you have lower back issues such as a bulging or herniated disc, consult your doctor before performing this stretch. Stand with your feet shoulder-width apart. Place your hands on your lower back. Slowly arch backwards, sliding your hands down your back, buttocks and backs of the thighs. Lean your neck back and look up at the ceiling. Stop this stretch if you experience pain or discomfort.
Seated Spinal Twist
The seated spinal twist promotes flexibility and increases the range of motion in your spine, decreasing back stiffness and pain. Sit on the floor in a cross-legged position. Bring your right hand behind you and twist to the right from your torso. Look over your right shoulder, keeping your shoulders relaxed. Return to center and repeat this stretch on the opposite side.
Child's Pose
Child's pose is a resting yoga posture that gently stretches your entire back. Starting on your hands and knees, slowly lower your buttocks back to rest on your calves. Bend forward from your hip joint and rest your chest on your thighs, bring your arms to rest on the floor in front of you, supporting your head on folded hands. To perform the full child's pose, bring your arms back by your sides and rest your forehead on the floor. Rest in this pose for 30 seconds to one minute.
Bridge Pose
Bridge pose is a yoga posture that is beneficial for stretching and lengthening your lower back and spine. Lie on the floor with bent knees. Bring your heels as close to your buttocks as possible. Rest your arms on the floor next to your body. Lift your torso and hips up towards the ceiling by raising your tailbone up. Lift your hips until your thighs are almost parallel with the ground. If possible, bring your hands under your body to support your lower back, otherwise, leave your arms on the floor. Hold the pose for 30 seconds to one minute.
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