How to Relieve Back Pain With Stretching

If you have chronic back pain that is muscular in nature there are some simple stretches you can do to help ease the pain. If your pain is due to a disk problem or neurological problem the these stretches may not be right for you. Always stretch slowly and do not do any stretch that increases your symptoms. While it is OK to feel a slight pull in your back muscles you should not feel pain. Stop any movements that increase your pain.

Difficulty: Easy

Instructions

Things You'll Need:

• A towel if you have difficulty holding the stretches

1. Pelvic tilt.
   Lie on your back on a firm surface. The floor works best as beds and couches are often too soft and will not provide enough support for your back. However do what you are able. Your knees should be bent with both feet flat on the floor.

2. Tighten your stomach muscles and push your back flat down. Do not push hard and do not use your leg muscles. Just push enough so that your back is flat. If you are doing this back stretch correctly you should not be able to slip your hands underneath your low back.

3. Without lifting your hips arch just your low back a little bit. If you are doing this back stretch correctly you should be able to slide your hands between your low back and the floor. Remember to keep your hips and upper back and shoulders on the floor. Only the small of your low back is lifting up. Go back and forth gently a few times.

4. Knee to chest.
   Lie on your back and start with a pelvic tilt. To prevent back pain maintain a pelvic tilt throughout this exercise. Your knees should be bent with both feet flat on the floor.

5. Gently squeeze your right knee into your chest. You can hold underneath your knee (do not hold on top of the knee as this compresses the knee joint) or you can wrap a towel under your knee and hold onto the ends of the towel. Slowly and gently draw your knee towards your chest enough to feel a stretch in the back of the right leg but do not pull hard. When you feel a good stretch hold it still for twenty to thirty seconds. Do not bounce the stretch as this can injury the muscle. Take deep breaths and try to relax your muscles. Repeat with the other leg.

6. Spinal twist.
   Lie on your back. Your knees should be bent with both feet flat on the floor. Drop both knees to the right as far as you can without causing back pain. When you feel a good stretch hold it still for twenty to thirty seconds. Do not bounce the stretch as this can injury the muscle. Take deep breaths and try to relax your muscles. Then bring both knees to the left.

Tips & Warnings

• Stretching gently should help you to feel better not worse. Stop any exercise that increases your symptoms and never stretch to the point of pain.
• Do not bounce while stretching. Bouncing will only make the muscles tighten more. For best results hold stretches still and breathe deeply to help the body relax into the stretch.
• Make sure you know the source of your back pain. Dealing with a disk injury calls for different measures then a muscular problem. Correctly diagnosing the cause of your symptoms will help you and your doctor choose the best methods of treatment.

Resources

• WebMD Exercises for back pain
• Medline Plus

[tracysmith159]

on 6/14/2009 Thanks for the tips. I for some reason am looking for releaf from upper back pain. Weird. It been hurting since I mowed the lawn last week, but it doest hurt more to do anything. Without insurance, I'm trying to figure it out myself.

[TailboneDoctor]

on 3/16/2008 Nice job at highlighting the importance of a good stretching program for people/patients with low back pain.

[jimdris]

on 1/1/2008 Great article with clearly described and easy to follow exercises; I hurt my back last night, so I"ll be practicing your tips forthwith!