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Step 1
Stretch in the morning before getting out of bed. Going from a prone position to an upright position places stress on your back. Gently move one of your knees up to your chest and squeeze. Do this several times on each side.
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Step 2
Stretch the muscles in your legs for added flexibility when lifting or squatting. The hamstrings are the muscles that run up the backs of your legs. Put your leg out in front of you at a comfortable, stable level. Stretch forward without forcing. Hold. Repeat several times for each leg.
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Step 3
Roll your shoulders and ankles. Older people or people with limited mobility will find that even gentle, easy stretches done in bed or while seated can reduce back pain.
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Step 4
Breathe deeply while doing all stretches to expand the lungs and fill them with air. Oxygen is very necessary for spinal health and healing.
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Step 5
Include your abdominals in your stretching exercise. The abdominal muscles act as a girdle to protect and support the spine, particularly the lower spine where a vast number of nerves reside.
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Step 6
Lengthen your muscles with Pilates-like stretches. Lie on your back, pressing the small of your back to the floor. Stretch your legs. Alternately extend your heels and your toes as you stretch each leg.
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Step 7
Avoid toe touching, lifting weights above your head or lying down and lifting both legs at once.
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Step 8
Investigate simple machines that aid in stretching. Do not use inversion machines or traction machines unless under the direct supervision of an exercise professional.
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Step 9
Increase your stretching routine to include other forms of mild to moderate exercise.
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Step 10
Exercise slowly. Many of the benefits of stretching come from doing the process slowly and deliberately.
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Step 11
Refrain from twisting to either side, even when stretching in bed or on the floor.
