Back Stretches

About this topic

Keeping your back muscles flexible is important. Back stretches can lengthen tight muscles. Stretching exercises can help to lessen pain and stiffness, increase flexibility, and make your daily activities easier. ‚

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.
Double knee to chest ¢ ˆ ’ Lie on your back. Pull both knees towards your chest until you feel a stretch in your lower back and buttock area. If you have knee problems, pull your knees up by grabbing the back of your thighs instead of the front of your knees.
Back rotations:
- Stretch 1 ¢ ˆ ’ Lie on your back. Bend your knees up so your feet are flat on the floor. Keeping your shoulders flat, slowly drop your knees to one side until you feel a stretch on the opposite side. Bring your knees back up and then drop your knees to the other side.
- Stretch 2 ¢ ˆ ’ Lie on your back. Keeping your shoulders flat, put one thigh up and across your body to the opposite side. Use your hand to help and give extra pressure for the stretch. Now, do this on the other side.
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. Slowly, 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.
Elbow props on stomach ¢ ˆ ’ Lie on your stomach, resting on your lower arms. Rise up on your elbows as high as you are able. Keep your hips on the floor. Then, lower your back and shoulders down.
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.
Angry cat stretches ¢ ˆ ’ Start in the all fours position. Tuck your chin and tighten your stomach muscles to round your back.
Midback rotations ¢ ˆ ’ Start on all fours. Walk your hands to one side until you feel a good stretch on the opposite side. Then, walk your hands to the other side and hold. Now, start by sitting back on your heels. Walk your hands to one side until you feel a good stretch on the opposite side. Then, walk your hands to the other side and hold. You should feel this stretch in a slightly different area than when on all fours.
Back extensions ¢ ˆ ’ Stand with your hands on your hips and bend backwards, looking up to the ceiling. Return to the starting position.
Side bends ¢ ˆ ’ With your arms straight up over your head, bend your waist to the left while reaching your arms towards the left. You should feel a stretch on your left side. Return to standing. Now, bend your waist to the right while reaching your arms towards the right.
Opposite foot 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.
Upper body twists ¢ ˆ ’ Put your hands on your hips and twist your upper body to the left. Now, twist to the right.

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What will the results be?

Better flexibility and range of motion
Less back pain
Less muscle tightness
Less back numbness, tingling, and spasms
Walking and other activities may be easier
Improved posture
Improved sports performance

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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