A typical response to back pain is to take it easy. While this approach is understandable and may even be recommended in the short term, it can undermine healing in the longer term. Most back problems require active exercise and stretching to reduce pain and promote healing.
Keep the following in mind when stretching to reduce your back pain:
- Wear comfortable clothes that don’t pinch.
- Stretching should be painless; do not force your body into difficult positions.
- While stretching, move slowly and avoid springs.
- Stretch on a clean, flat surface that is large enough to move freely.
- Hold the stretch long enough (10-30 seconds) to release the muscles or joints.
- Repeat the stretch three times.
Practical
Just 5 to 10 minutes of stretching in the morning and evening can significantly relieve low back pain. Stretching should be done daily, perhaps several times a day, to ensure flexibility. If you already have back problems or neck pain, it is best to first discuss with a doctor or physical therapist whether the following neck, shoulder and lower back exercises can be done.
Stretching Exercises
Many back pain patients are familiar with the feeling of tension in the back, especially in the morning. These exercises can help regain some flexibility and mobility and reduce back pain and discomfort.
Knee to chest
Lie on your back with the knees bent and the heels of the feet on the floor. Place both hands behind one knee and bring it towards the chest. Now slowly extend the leg slightly and feel the stretch on the back of the thigh.
Hip and glute stretch
The hips and buttocks support the lower back and stretching these muscle groups plays a central role in maintaining the flexibility of the spine. Stand shoulder-width apart with feet apart. Take a half step back with the right foot. Bend the left knee and shift your weight back to the right hip. Keeping the right leg straight, bend forward until you feel a stretch from the right leg to the outer hip.
Stretching piriformis muscle
The piriformis muscle runs through the buttock and can cause pain in the leg. To stretch this muscle, lie on your back and cross your legs. Pull your legs toward your chest until you feel a stretch in the buttock area.
Neck and Shoulder Stretches
A stiff back is sometimes accompanied by a stiff neck. The following exercises can be done for stretching the neck and shoulder area.
Chin to chest
Standing or sitting, gently bend your head forward as your chin moves toward your chest. Do this until you feel a stretch in the back of your neck.
Ear to shoulder
This exercise stretches the neck area from below your ears to the top of your shoulders. To begin, gently tilt your neck to one side, as if you were bringing your ear to your shoulder. Do this until you feel a stretch on the side of your neck. Then bring your neck to the other side.
