Back Stretching Exercise

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

The spinal column and its supporting muscles, ligaments and tendons, or soft tissues, were all designed for movement.
Therefore, inactivity has a tremendous impact on our body's ability to maintain flexibility and mobility. Inactivity may also greatly increase our risk of injury. For these reasons back stretching exercise has two very important roles, back pain prevention AND 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 often recommended as the best back rehabilitation.

However, don't expect miracles to happen overnight!

If I have been out of the habit of doing back stretching exercise, it may take a couple of weeks (sometimes longer) before I begin to feel significant results. So as not to injure myself, I always start off slowly with my exercises, making sure I stay well within my comfort level. Only when my body tells me it's time to do so do I increase exercise intensity.

Very important - don't underestimate the role that other parts of the body play in maintaining a healthy back. Stomach, leg, knee and hip exercises may well be part of a recommended routine to increase the chance of long lasting back pain relief.

Stretching Exercise for Back Pain

A common approach to back pain is to treat the back as a whole. Instead of targeting one specific area, lower back exercises, as well as middle and upper back exercises are often used.

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.

This website is written by a patient NOT a practitioner. Exercises and techniques discussed here were provided to me - for my specific needs. To avoid risk of serious injury they should not be used by others without being discussed with a qualified health care provider.

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! Also, a bit of warm up exercise may advised before you begin.

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? Ask your doctor...Yoga and Pilates can both be great for back stretching exercise AND back strengthening exercise.