Back Stretches

All of us follow a very stressful life, due to which there is immense amount of pressure on the back muscles. The stress causes the back muscles to tighten and give rise to back pain. At the same time, back pain may be caused due to some inappropriate action. Lifting a heavy object, sitting in the same position for an extended period of time, etc. are some of the causes of back pain. Doing the stretches for back pain will help you to get rid of the condition. One can stretch the back muscles, even if one does not suffer from back pain, as it will enhance the health of your spine. We will now find an answer to the question how to stretch lower back, upper back and middle back.

Stretches for Back Pain

Even if you have suffered from back pain at any point of time, you should do these back exercises regularly. They will help in keeping the spine strong, mobile and not to forget flexible. Doing these exercises will not take long. They can easily be included in your normal workout schedule. Having said that let's read on how to stretch your back.

Head to Knee Stretch
This is one of the back strengthening stretches for pregnant women, however, it can be done by anyone who wants to strengthen their back. This is a lower back stretch, which helps in strengthening the lower abdominal muscles. Sit on an exercise mat, bend your knees. Slowly bend forward, trying to reach your head to the knee. When you bend, ensure your back is relaxed, but is not sloppy. Hold the position for a few seconds and release. You can repeat this back strengthening exercise any time of the day, but not immediately after a meal.

Pelvic Tilt
It is one of the great stretches for lower back pain. This stretch is helpful in stretching the lumbar spine. Lie on an exercise mat with your knees bent and feet placed flat on the floor. Exhale and push your belly button towards the ground, such that the lower back is flattened against the floor. Hold the position for 10 to 15 seconds and repeat the exercise. When you are doing this stretch, ensure that you are not pushing your abdominal muscles towards the floor.

Camel Stretch
If you suffer from upper back pain, then among the stretches for upper back pain, this is one of the best stretch. Come down on your fours. Look up straight and try to pull your abdominal muscles towards the floor. Now an arch will be formed on your back, which will look similar to the hump of a camel. Hold the position for as long as you can. Gradually, drop your head and start tucking your chin into the chest. While doing this, your back should be raised towards the ceiling. Repeat the exercise 10 to 15 times.

Bridge
It is one of the best stretches for back pain, which can be done easily at home. It is actually stretches the upper as well middle back. Lie on an exercise mat and place your arms on your sides with your palms facing down. Bend your knees and place your feet closer to your buttocks. There should be hip width distance between your feet. If possible, hold your ankles and slowly lift your buttocks off the floor. Hold the position for 20 to 30 seconds, but ensure your core is not collapsing.

Upward Facing Dog
There are many stretches for lower back pain, but this is the most simple of all the stretches for the lower back. To do this exercise, lie on your stomach and place your hands next to your chest. Lift your chest and shoulders off the floor, till your hands are straight. For more intensity to this back stretching exercise pull your shoulders back, but continue to look straight in front of you. Hold this stretching exercise for 20 to 30 seconds and release.

It is better to seek medical opinion, before you do these back stretches, if you are suffering from back pain. If back pain persists, do not neglect the condition and consult your health care professional. If you sit in front of the computer for an extended period of time, do remember to take small walks for better health of your spine.