Back Stretching Exercise

A back exercise workout consisting of both back stretching exercise AND back strengthening exercise is crucial to overall back health and overcoming back pain.

Since the spinal column and all of its supporting muscles, ligaments and tendons, or soft tissues, were all designed for movement, inactivity can have a tremendous impact on our ability to maintain flexibility and mobility, and may greatly increases our risk of injury. Because of this, back stretching exercise has a dual role; one is for back pain prevention, the other for back pain treatment.

Although a back injury or a chronic back pain flare-up may initially require rest and ice or heat therapy, exercise that relaxes and lengthens the soft tissue is usually the best back rehabilitation.

However, don't expect miracles to happen overnight!

If you haven't done any back stretching exercise recently, it may take a couple of weeks or longer before you begin feeling significant results. The key is to start off slow and not overdue, as doing otherwise is likely to cause further injury. As with all exercise, stay within your comfort level, increasing intensity only when your body indicates it's time to do so.

And, very important - don't underestimate the role that other parts of the body may play in maintaining a healthy back. Including stomach, leg, knee and hip exercises in your routine may certainly increase your chance of long-lasting back pain relief.

Stretching Exercise for Back Pain

When doing back stretching exercise don't limit yourself with exercise targeted to just one area of the back. Instead, treat your back as a whole and include lower back exercises as well as middle and upper back exercises, such as those listed here.

As with all exercise, limit your risk of injury by starting off with a proper warm up.

Do you have hip pain or arthritis? Because exercises such as these are sometimes recommended as hip pain exercises, or included in arthritis exercise programs, you may want to ask your doctor if they would be appropriate for your situation.

Consult with your doctor before beginning an exercise program. If you wish to exercise after back surgery, or are looking for back injury exercises, it is vital that you first have your physical condition assessed.

A little advice from firsthand experience...
Use a mat for floor exercises. Otherwise, your sore tailbone may be a reminder to do so next time!

Knee to Chest
This exercise can be done with one or both legs.

1. Lie on your back with knees bent and your feet flat on the floor.
2. Place your hands behind your knees, at the bottom of your hamstring muscle and pull your knees up towards your chest.
3. Repeat 5 times.

Knee Cross-Stretch

1. Lie on your back with one leg flat and one knee bent.
2. Place your hand behind your bent knee, at the bottom of your hamstring muscle and pull your knee up towards your chest.
3. Then gently ease your knee across your body towards your left shoulder, keeping both shoulders flat.
4. Repeat 5 times alternating legs.

Upper Body Stretch
A good upper back pain exercise.

1. Interlace your fingers and turn your palms out.
2. Extend your arms in front of you at shoulder height.
3. Hold for 5 seconds, relax and then repeat 5 times.

Triceps, Shoulder and Waist Stretch

1. Stand or sit with arms directly over your head.
2. Grasp one elbow with the opposite arm.
3. Gently pull elbow behind your head and slowly lean to the side until you feel a mild stretch.
4. Hold 5 seconds.
5. Repeat 5 times, alternating sides.

1. Lie on your back with knees bent and feet flat on the floor.
2. Keep your feet hip width apart and arms at your side.
3. Flatten your back to the floor causing your hip to tilt forward.
4. Hold for 5 seconds and then repeat 5 times.

1. While standing stretch and arch one arm over your head and bend your upper body in the direction of the arm which is NOT raised.
2. Hold for 5 seconds.
3. Return to the starting position and repeat 5 times.
4. Switch sides and do 5 repetitions.

1. Stand with you feet shoulder width apart and place your palms on your lower back.
2. Keep your knees straight, relax, and slowly bend your upper body backwards.
3. Hold for 5 seconds and return to starting position.
4. Repeat 5 times.

Have you thought about yoga exercises for back pain? Yoga and Pilates are both great ways to get some back stretching exercise AND back strengthening exercise.