Reduce Pain and Improve Mobility
Stretching exercises for back pain strengthen the back and its supporting muscles, thus reducing back pain and preventing further discomfort and pain.
When you first start, repeat each exercise a few times. Then increase the number of times you do an exercise until it becomes easier for you. If you are starting an exercise program because of persistent back pain or after a back injury, talk to a physical therapist or another member of your health care team about activities that are safe for you.
Among the stretching exercises for back pain are:
Knee to chest stretch
Lie on your back with your knees bent and your feet flat on the floor. Using both hands, pull one knee up and press it toward your chest. Tighten your abdominal muscles and press your spine into the floor. Hold for five seconds. Return to the starting position and repeat with the other leg. Return to the starting position. Then repeat with both legs simultaneously. Repeat each stretch 2 to 3 times. Do the full program once in the morning and once in the evening if possible.
Rotational movement of the back
Lie on your back with your knees bent and your feet flat on the floor. Keep your shoulders firmly on the floor and slowly rotate your bent knees to one side. Hold for 5 to 10 seconds. Slowly return to the starting position. Repeat on the other side. Repeat each stretch 2 to 3 times. Do the full program once in the morning and once in the evening if possible.
Back flexibility exercise
Lie on your back with your knees bent and your feet flat on the floor. Contract your abdominal muscles so that your lower back is pulled up and away from the floor. Hold for five seconds and then rest. Straighten your back, pulling your belly button toward the floor. Hold for five seconds and then rest. repetition Start with five repetitions a day and slowly build up to 30.
bridge movement
Lie on your back with your knees bent and your feet flat on the floor. Keep your shoulders and head relaxed on the floor and tighten your abdominal and hip muscles. Then raise your hips to form a straight line from your knees to your shoulders. Try to stay long enough to take three deep breaths. Return to where you started and repeat. Start by doing five reps a day and slowly build up to 30 reps.
Cat-cow movement
Kneel on your knees and hands. Gently arch your back as if pulling your abs toward the ceiling as you lower your head. Then slowly let your lower back and stomach drop toward the floor as you lift your head. Go back to where you started. Repeat 3 to 5 times twice a day.
Lower back rotational stretch, seated
Sit on an armless chair or stool. Cross your right leg over your left leg. Place your left elbow in front of the outside of your right knee, twist and pull to the side. Hold for 10 seconds. Repeat on the opposite side. Do this stretch 3-5 times on each side twice a day.
Bringing the scapula bones together
Sit in an armless chair or stool. While sitting up straight, squeeze your shoulder blades together. Hold for five seconds and then rest. Do this 3 to 5 times twice a day.
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