Stretches for Back Pain

Back pain is a common complaint, but by following some regular stretches for back pain, it can be greatly prevented. Given in this article are the stepwise instructions for the different stretches for back ache relief.
Sitting for long hours without stretching can lead to back pain. Being in inappropriate postures for prolonged time is another common reason which leads to back pain or injuries. Stretching has many benefits and when combined with proper postures can prevent back pain to a great extent.

Stretches for Back Pain

Depending upon your health condition, the doctor will devise back stretching workout plan for back pain relief. Back exercises can be divided into categories like stretches for primary care, stretches for people going through prolonged backache, and back stretches during pregnancy. Here are some stretching exercises and techniques for the lower, upper and full back.

Full Back Stretch: This is a good stretching back exercise and can also be used by pregnant women during their pregnancy. Stand facing a stationary but firm object like bed frame, a pole or sides of the wall. Keep your feet apart, at hip length and keep your knees relaxed. Now hold the stationary object, with your knees bend and round your back. Keep tucking your chin towards your chest, and your pelvis under. You will feel a stretch in the length of your spine, hold for a slow count of 10 and release.

Camel and Cat Back Stretch: Place your hands on the floor and under shoulders, and rest your knees on the floor under your hips. Arch your back in upward direction, and let your head drop, hold for a slow count of 5 - 10 seconds. Then reversing the posture, lift your head up, relax your stomach, let your butts stick out, and hold for a count of 5 - 10 seconds.

Half Push-ups for Lower Back: To perform this stretching workout, lie on your stomach on the floor, with your shoulders up and supported by your arms. Maintain your hips on the floor, and hold for a slow count of 10 seconds. Gently lower yourself to normal position. This lower back pain stretching workout will be a bit difficult in the beginning, but as your flexibility improves, it will get easier.

Upper Back Crunch: These upper back stretches are useful for everybody, but especially good upper back pain exercises for pregnant women, and can be done during the second trimester in a sitting position. Sit on the edge of a chair, and keep your fleet flat on the floor at a comfortable distance. With your back straight, and your abdominal muscles pulled in, extend your arms out to the side at shoulder height, and your palms facing backwards. Now pulse your arms slowly and gently behind, as if you are trying to squeeze your shoulder blades together; hold for a count of 10 seconds and release.

Important Tips to Get Rid of Back Pain

To completely get rid of back pain, apart from the above stretching exercises, you need to observe the following tips.
  • Following an exercise program of cardiovascular exercises, some weight training exercises to strengthen your muscles, and then using stretching exercises will give you optimal health, and complete relief from backache.
  • Time to time stretching exercises and techniques should be followed, when sitting for long hours.
  • If you suffer from lower back pain, then strengthening exercises of pelvis and thighs can help to a good extent.
  • Correct posture is very important to prevent further back pain related injuries.
These were some of the best stretches for back ache which everybody can follow. But keep in mind the above important tips to get rid of back pain completely.
By Pragya T
Last Updated: 9/28/2011
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