Back Stretching Exercises

Want a life free from backaches? Practicing simple back stretching exercises will allow you to relax and cope up with the strain associated with day-to-day activities. Back stretching exercises strengthen the back muscles and help get rid of back pain. Backaches can be prevented by following these simple exercises.

Stretch 1

Start this exercise by lying on your back with knees bent and feet flat on the floor. Now you need to slowly bring your legs towards your chest with your hands behind your thighs. Do this until you feel a gentle strain in your back. Hold this position for around 15 seconds. Return to the original position and repeat this procedure 10 times.

Stretch 2

In this stretching exercise, first lie on your stomach. Now raise yourself on the elbows with your legs touching the ground. Straighten your elbows and continue until a stretch is felt in your back. Stay in this position for approximately 15 seconds. You can repeat this procedure 7-8 times.

Stretch 3

To begin this exercise, first lie down on the floor. Now prop yourself on your knees and hands. Push your back in the upward direction, towards the ceiling. Your back should form an arch. Retain the arch until you feel a stretch. Remain in this posture for 10-15 seconds. Return to the starting position and repeat the procedure 10 times.

Stretch 4 (The Pelvic Tilt)

The pelvic tilt is often recommended for lower back problems. It is a perfect therapeutic exercise to stabilize your body posture. This exercise is beneficial for any type of lower back problem. There are several different variations of the pelvic tilt. Beginners should try this exercise by lying down on their back. The advanced version of the pelvic tilt needs to be performed while standing.

Pelvic Tilt (Standing)

Lean against a wall and you'll note that only your buttocks touch the wall, whereas the lumbar column forms an arc and is not in contact with the wall. You can bring the lumbar column in contact with the wall by tilting the pelvis and contracting your stomach. While doing this, you will notice that your heels rise or knees bend slightly which is quite normal. When the lumber spine is in contact with the wall, hold this posture for 5 seconds. Return to the starting point and then repeat the procedure 5-6 times.

Pelvic Tilt for Beginners

To start this exercise, lie down on your back. Make sure that your knees are bent and feet touch the floor. Tighten your abdominal muscles and press your lower back against the floor. Now tilt the pelvis (contract the muscles) and hold this position for a few seconds. Come back to your original position and repeat 7-8 times.

Stretch 5

Sit on a chair and keep your legs straight. Allow your legs to rest on another chair but make sure they are straight. Now try to touch your toes using your hands. While doing this, ensure that your legs do not bend. Hold this position for a few seconds.

These are some of the stretching exercises, which if practiced regularly, will relieve your back pain and make it less vulnerable to injury.