Stretch to Ease Back Pain

Photo Credit: Krestavilis PD

Most people will experience back pain some time during their life. Some back pain may be attributed to sitting for long periods of time. Your weight can also contribute to back pain. You can help to reduce your risk of back pain or prevent it altogether by doing some basic stretches that help to strengthen the muscles of your back and improve your flexibility. Losing weight by doing regular exercise and eating a healthy diet can help reduce the stress on your back muscles and may alleviate back pain. If you have a back injury or suffer from severe back pain, see your doctor before doing any stretching or strengthening exercises on your own. With your doctor’s okay, try some stretches while lying on your back.
Stretch your lower back muscles by lying on your back with your knees bent. Reach forward with your hands and grasp your left knee. Pull your knee as close to your chest as you can. Keep your other foot flat on the floor. Hold the stretch for up to 30 seconds and then relax and then repeat with your right knee. Do 3 or 4 repetitions on each side twice each day.
The next exercise is easy but will help stretch your muscles to relieve tension, especially in your lower back. While still on your back, bend your knees and place your feet flat on the floor. Press your upper back and shoulders flat on the floor. Roll both of your knees to the right as far as you can. Hold for up to 30 seconds and return to the middle. Repeat on the left side. 

Lifting your pelvis off the floor can help stretch the muscles of your lower and middle back to relieve tension and alleviate pain. Start in the same position as the previous two exercises with your knees bent and feet flat on the floor. Arch your lower back until your pelvis lifts toward the ceiling. Hold this position for 10 seconds and then relax. Press your lower back to the floor by pulling your abdominal muscles in toward your spine. Pull your abs in and press your back down until your pelvis tilts toward your head. Hold for 10 seconds and then relax. Try to do 5 repetitions of this exercise in the morning and another 5 in the evening. 

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About Robin R.
I’m an AFPA certified personal trainer & nutrition consultant, NASM certified corrective exercise specialist, NASM certified youth exercise specialist, online fitness coach and freelance writer specializing in health and fitness. I hold a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. I specialize in weight loss, functional strength training, total body toning, aerobic conditioning, plyometric training, nutrition planning, and home-based boot camp style workouts for women. My goal is to make every personal training session fun and effective for my clients. My services include both in-home personal training and online fitness coaching.

2 Responses to Stretch to Ease Back Pain

  1. Susan R Wing says:

    Stretching or strengthening exercises relaxes body muscles and doing these kind of exercise will always be helpful for people who get relief from back pain. Before doing any stretching or strengthening exercises on your own it is recommended to take doctors advise.back specialist new jersey

  2. They might seem common, but back pains can cause debilitating damage to every part of the body because of the risk of injuring the spinal cord. Even mechanical procedures should be done cautiously to avoid the pain from worsening. This principle applies to inversion therapy, which requires you to have the right equipment (inversion table) so that the procedure can be done properly.Shaunna Schumacher

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