How to Do Range of Motion Exercises to Relieve Back Pain

Increase flexibility to decrease back pain.

Back pain can strike at anyone but after the age of 45, it is the number one cause of chronic pain. Because the spine contains 33 vertebrae, one on top of another, as supporting muscles weaken along the spine, it can be twisted or wrenched, resulting in pain. Range of motion exercises increase the flexibility and strengthen supporting muscles.

Instructions

1. Consult your doctor before beginning any exercise program for your back. He will want to make sure your pain is not the result of a more serious injury.

2. Start with your hamstring muscles. The hamstrings that run down the back of your thighs support the muscles of your spine at their uppermost point. By stretching these, you enable a greater range of motion in your back.

3. Sit on the floor with your legs together and your back straight and tall. Placing your hands for support on your thighs, lean forward slowly as far as you comfortably can, keeping your back straight . Hold the pose for 10 seconds and return to the starting position. Repeat 10 times while breathing slowly and deeply.

4. Lean back and place your hands behind you for support while still sitting on the floor. Bend your knees, bringing your feet towards you until you can put your feet flat on the ground. Keeping your knees together, gently roll both legs to one side as far as you comfortably can and hold it for 10 seconds before gently rolling your knees to the other side. Repeat on both sides 10 times.

5. Use the leg-cross stretch to increase the range of motion on your lower back and relieve sciatic pain. Lie flat on your back and bring your left knee upwards until your left foot is on the floor close to your rump. Lift your right leg and bring your ankle inwards until it crosses your left thigh. Allow your right knee to fall out to the right for comfort.

6. Continue the previous Step by grabbing the back of your left thigh with both hands and pulling your leg towards you. Pull gently; you will feel an intense stretch in the back of your buttocks. This exercise, when done regularly, helps alleviate back and sciatic pain. Switch legs and repeat 5 times on each side.

7. Strengthen your abdominal muscles in order to support your spine without pain. After your range of motion is increased, maintain back health by doing crunches or leg lifts to increase the strength in your abdominals. Weak abdominal muscles lead to back injury.

Tips & Warnings

• Proceed gradually with any exercise routine designed to stretch your back and the supporting muscles. It took a while for you back to get out of shape and it will take some time for it to become strong and flexible again.

• Consult your physician if any exercise program causes your back pain to increase.