Stretches To Relieve Back Pain

Back pain that is not caused by arthritis or other damage to the bone structure of the back may be traced to muscular strain. Some simple stretches can help relieve pain caused by strain or tension in the back muscles. Be sure to have a conversation with your doctor about your specific needs and limitations before entering into any exercise program. Stretches may be done as part of a physical therapy program or at home at the direction of your doctor.

Preparing and Beginning

You’ll want to wear comfortable, non-restrictive clothing for your stretching sessions. Choose a smooth, clean, flat surface with enough space to move freely. A yoga mat may help relieve pressure from kneeling. When you stretch, don’t push your body into painful positions and move slowly, avoiding “bouncing,” which can strain muscles. Repeat each stretch 2-5 times, and stretch one side of the body at a time.

Neck Stretches

  • Flexion – Sit in a comfortable chair with good back support. Slowly bring your chin forward as close to the chest as you can, until you feel a pull in the back of your neck, and bring it back up to a normal position.
  • Lateral Flexion – Bend the neck from side to side, as if you’d touch your ear to your shoulder.
  • Levator Scapula – Resting your arm against a wall with your elbow slightly above the shoulder, turn your head to the opposite direction. Lower your chin toward your collarbone until you feel a gentle pull in the back of the neck. Switch arms and repeat.

How To Relieve Lower Back Pain at Home?

  • knee lunge for back painFlexion – Lie flat on your back on a firm, supportive surface. Bring both knees up toward the chest and lower your chin toward your sternum until you feel a gentle pull across the mid to lower back. Hold for a few seconds, and slowly release.
  • Sciatic Relief – Lie on your back with the knees slightly bent and heels on the floor. Bring one knee at a time toward your chest, using your hands to support and pull the leg in order to stretch the gluteus and piriformis muscles in the buttocks.
  • Knee Lunge – Starting out in a kneeling position on hands and knees, move one leg forward, bringing the foot up to rest flat on the ground, while balancing the weight evenly on both hips. Place both hands on the top of the thigh, and gently lean forward to stretch the hip muscles. Slowly and gently change sides and repeat.

Stretching routines can have a positive impact on chronic back pain, but it’s important to have your doctor’s guidance to avoid injury. Call Non-Surgical Spine Center today to discuss stretching to reduce your chronic pain, and to design a plan that is a good fit for your needs.