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Back Flexion Stretching Exercises


About this topic


Back pain is a common problem for adults. Different exercises may help to lessen pain. One kind of exercise that may help are back flexion stretching exercises. Back flexion means the back is bending forward. Based on the cause of your back pain, these exercises could make some back problems worse. ‚  

General


Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚  
Stretching Exercises ‚  
Stretching exercises keep your muscles flexible. They also stop them from getting tight. Start by doing each of these stretches 2 to 3 times. In order for your body to make changes, you will need to hold these stretches for 20 to 30 seconds. Try to do the stretches 2 to 3 times each day. Do all exercises slowly. ‚  
  • Single knee to chest ¢ ˆ ’ Lie on your back. Pull one knee towards your chest until you feel a stretch in your lower back and buttock area. Repeat with the opposite knee. If you have knee problems, pull your knee up by grabbing the back of your thigh instead of the front of your knee. You can also do this exercise by grabbing both knees at the same time.
  • Deep hip stretches ¢ ˆ ’ Lie on your back and bend one knee, keeping that foot flat on the floor. Cross the other leg over your knee. Pull the bottom leg towards your chest until you feel a stretch in the other buttock. Repeat using the opposite leg as the bottom leg.
  • Hamstring stretches seated ¢ ˆ ’ Sit up straight on the edge of a chair. Make sure you keep your back straight. Straighten your knee on your right leg. Keep your heel on the floor. Bend forward at the waist towards your foot while keeping your upper back straight. Bend forward until you feel a stretch in the back of your thigh. Repeat on the other side.
  • Lower back stretches seated ¢ ˆ ’ Sit in a chair with your feet spread about shoulder width apart. Then, lean forward until you feel a stretch in your lower back.
  • Front hip stretches or hip flexor stretches ¢ ˆ ’ Kneel down on one leg. Lean forward on your front leg while pushing your back leg backwards. Do this until you feel a stretch in the front of the hip on your back leg. Repeat on the other side.
  • Opposite toe touches standing ¢ ˆ ’ Stand with your feet a little more than shoulder width apart. Reach your arms straight out from your sides. Bend forward at the waist and reach your right hand towards your left foot. Your other arm will reach behind you upwards towards the sky. Keep your arms and legs straight. Stand up and repeat with the left hand reaching towards the right foot.


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What will the results be?


  • Better strength and flexibility
  • Less back pain
  • Less back numbness, tingling, and spasms
  • Walking and other activities may be easier

Helpful tips


  • Stay active and work out to keep your muscles strong and flexible.
  • Keep a healthy weight to avoid putting too much stress on your spine. Eat a healthy diet to keep your muscles healthy.
  • Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
  • Always warm up before stretching. Heated muscles stretch much easier than cool muscles. Stretching cool muscles can lead to injury.
  • Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
  • Never bounce when doing stretches.
  • Doing stretches before each meal may be a good way to get into a routine.
  • Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.

Where can I learn more?


American Academy of Orthopaedic Surgeons ‚  
http://orthoinfo.aaos.org/topic.cfm?topic=A00666 ‚  

Consumer Information Use and Disclaimer


This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚  

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