Back Stretches

Most of us complain about back pain and actually it has become a common problem worldwide. People cannot refrain from their day to day activities, and such activities often result in tight back muscles. Anyone suffering with chronic back pain normally has inflexible muscles down the back side of the body. Eventually this can lead to considerable back pain while increasing the risk of back injury. Lower back is more prone to stiffness in muscles, thereby causing pain.

The back stretching exercises help to relax back muscles whilst increase blood circulation and range of motion. Back stretches are easy to do, and provide instant relief from back pain. Doing these stretches on regular basis will also prevent back pain. In case the pain is severe, perform the stretching exercises and apply ice on the affected area for 10 minutes and stretch again. Whichever exercise you do, repeat it at least 10 times.

Exercise-01

To start with, lie on your back with knees bent and feet flat on the ground.
Place your hands on the back of your thighs, and pull your legs toward your chest.
Pull the legs until a gentle stretch is sensed.
Hold the position for 15 seconds.
Return to the starting position and repeat the exercise.

Exercise-02

Like earlier exercise, lie on your back with your knees bent and feet flat on the ground.
Keeping your back flat on the floor, spin your hips to the left while lowering your legs down to the floor until a gentle stretch is experienced.
Hold the position for 15 seconds.
Return to the starting position and repeat the stretch.
Again perform the first and second step but this time, spin your hips to the right.
Hold the position for 15 seconds.
Return to the starting position and repeat the stretch.

Exercise-03

To do this exercise, lie on your stomach.
Support yourself up on your elbows while extending your back.
Begin straightening your elbows, further extending your back.
Keep on straightening your elbows until a gentle stretch is sensed.
Hold the position for 15 seconds.
Return to the starting position and repeat the exercise.

Exercise-04

For this, lie on your back with your knees bent and feet flat on the ground.
Tighten your lower abdominal muscles, and push the lower back down and into the floor.
Hold the position for a count of ten.
Return to the starting position and repeat the stretch.

Exercise-05

To do this stretch, lie on your back with your knees bent and feet flat on the floor.
Put pressure on your feet while lift your bottom slowly up off the floor.
Hold the position for a count of ten.
Return to the starting position and repeat the stretch.

Exercise-06

Kneel down on the floor using your hands and knees.
Bend your back up toward the ceiling, like an angry cat.
Hold the position for a count of five.
Return to the starting position.
Pull your stomach down to the floor burrowing your back.
Hold the position for a count of five.
Return to the starting position and repeat the stretch.

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