Back Stretch

Safe, Effective Stretch for Low Back Pain

Back Stretches To Ease Lower Back Pain at Home

Lower back pain is an increasingly common experience for so many people around the world. It can strike after exercise, traumatic event, or even lifting the laundry bin. The spine and its muscles are a robust network to support the body and its movement but can also be the source of discomfort and pain.

Maintaining a regular exercise program is one of the most important elements of preventing future back and neck problems.  Strengthening the abdominal muscles will in turn strengthen the back, which will help to avoid stress on the back. For a person with a healthy back, cardiovascular exercise such as running, weight lifting, crunches, swimming, aerobics, and other high endurance activities are suggested. Not only will these activities increase the strength of your back, heart, lungs, muscle tone, and overall health, but they are also proven to increase your self-esteem.

Back StretchesGeneral Rules For An Exercise Program

  • Always do each exercise slowly, holding each position for a slow five second count.

  • Remember to breathe and relax during each repetition. Start with 5 repetitions and gradually work your way to 10.

  • Continue the exercises for at least 10 minutes twice a day.

  • Do not continue doing an exercise if it is painful.

  • Stay with your exercise plan!!! Do it everyday without exception!!!

If you notice an increase in pain in your legs while doing any of these exercises make sure not to ignore it. Immediately stop the exercise activity and contact your health care provider for advice.

  • Prayer Stretch
  • Single Knee to Chest Stretch
  • Double Knee to Chest Stretch
  • Lower Trunk Rotation Stretch
  • Back Lying Hamstring Stretch

Prayer Stretch

Starting with prayer stretch is a great way to gauge your range of motion, pain sensation, and still get benefits of a stretch. It is important when dealing with low back pain to move slowly and purposefully to avoid positions and movements that reproduce symptoms dramatically.

Back Stretches

Single Knee to Chest Stretch

Hip tightness is a frequent contributor to lower back pain. More than anything this stretch it to make sure you are in a position to move forward to more complex and intense movements. But it also allows an opportunity to get simple range of motion in the legs and pelvis to stretch the surrounding musculature.Single Knee to Chest

Doing this exercise to fix lower back pain at home you will want to start with finding a comfortable place to lay down on your back.  

Double Knee to Chest

Double Knee To Chest

Lower Trunk Rotation Stretch 

lumbar rotation you can do at home

This is the first stretch in the series that is progressive assuming the previous movements were tolerable.

You do not need to have your knees touch the floor, work within your own pain-free range of motion.

Working this movement side to side creates a rotational motion in the lumbar spine and can help reduce tension if you are trying to fix lower back pain at home. This is a great exercise because it is an unassisted stretch that targets the low back which can be a difficult area to alleviate pain on your own.

This is an effective pose for lower back pain because it releases tension from the neck all the way down through the spine and to the lower back. It also works out kinks and tight places in the lumbar region, which eases lower back pain and stretches the entire area.

Back Lying Hamstring Stretch

The hamstring stretch is a great exercise to do at home. The reason the hamstrings need to be stretched when lower back pain is present is that the hamstring attaches to the pelvis. If these muscles are tight of experiencing tone they can affect the position of the pelvis which can be related to low back pain. If the pelvis is tilted by the hamstrings over time that position may produce symptoms further up the spine.

These areas are related through a system called the posterior chain. The posterior chain is all of the muscle from the back of the ankle to the back of the head of the posterior, or back side of the body.

This system works together to regulate anterior, or forward movements of the body. If these muscles are tight or weak that can be a source of issues for the spine.

Stretching the hamstrings can be done several ways, but laying on your back with both knees bent and feet flat is a great starting point.

Once in that position, There are other ways of completing this stretch but this is one of the safest positions to stretch the hamstrings with lower back pain present, especially if you are trying to fix it at home.

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