Stretching Exercises For Back Pain

For people with back pain, stretching exercises are very important because they can help reduce back pain and may even help prevent future episodes of pain or injury. Correct technique is essential to prevent injury.

Correct stretches combine with Remedial Massage can eliminate back pain.

Remedial massage has a stimulating or sedative effect on the nervous system creating a more mentally focused person.

Remedial massage can also help back muscle spasm or chronic muscle tension present.

With regular remedial massage back pain can be eliminated and combination with correct stretches.

If you are mentally focused, you are going to get the best out of your daily life.

Why is Stretching Important?

The spine is a complex structure comprised of muscles, ligaments, tendons, and bones.

Regular stretching exercises help keep muscles and ligaments flexible.

Stretching help reduce stress on joints and improve the flow of blood and nutrients throughout the body. Without it, stiffness, limitation of movement, and pain can occur or increase.

Stretching is also an important way to prepare the muscles for vigorous activities such as playing a sport.

That is why stretching exercises should also be done before and after a workout to prevent muscle strain and soreness and to help avoid injuries.

Good Stretching

To get the maximum benefit from stretching, proper technique is essential.

Start at the neck and work each muscle group down the body. This allows you to use already stretched muscles as you go.

  • Stretch slowly and gently within your pain threshold and never go beyond as it will cause injury or a muscle tear.
  • Hold each stretch for 10 seconds and do it 3 times.
  • Breath deeply in before each stretch and exhale during the stretch.
  • Stretch for the same amount of time on each part of the body.

Performing stretching exercises first thing in the morning is a great way to start your day.

Stretches for Back Pain

Be sure to talk to your doctor before starting any new exercise or stretching routine.

Neck Stretch

  1. Stand with your feet flat on the floor, knees slightly bent, head forward.
  2. Tilt your head slowly forward, bringing your chin toward your chest.
  3. Turn your head to the left very slowly until your chin aligns with your left shoulder. Repeat to the right.
  4. Tilt your head slowly to the left, bringing your ear over your left shoulder. Repeat to the right.
  5. Return to the starting position.

Shoulder Rolls

  1. Sit in a chair with your feet flat on the floor.
  2. Using slow, fluid movements, roll your shoulders forward 10 times beginning with little circles and progressing to larger circles.
  3. Repeat step 2 rotating your shoulders backwards.
  4. Return to the starting position

Hamstring Stretch (Lying Down)

  1. Lie flat on your back with your knees bent.
  2. Grasp one leg behind the thigh and slowly bring it toward your chest.
  3. Pull until a gentle stretch is felt. Hold.
  4. Return to the starting position.
  5. Repeat with other leg.

Hamstring Stretch (Standing)

  1. Stand with one leg straight out in front of you, resting your leg on a table or chair.
  2. Slowly bend the leg you are standing on until you feel a mild stretch under the thigh of the raised leg hold.
  3. Return to the starting position.
  4. Repeat with other leg.

Hip Twists

  1. Lie flat on your back with your knees bent.
  2. Keeping your back flat on the floor, slowly rotate your hips to the left, lowering your legs down to the floor until you feel a mild stretch. Hold.
  3. Return to the starting position.
  4. Repeat step 2 rotating your hips to the right. Hold.
  5. Return to the starting position.

Psoas Stretch

  1. Start in a lunge position, with the hip you are stretching as the back leg.
  2. Move your hips and torso as far forward as you can and make sure your back knee doesn’t slide forwards.
  3. Keep your torso upright and chest forwards. You can add more of a stretch by incorporating an anterior pelvic tilt – by tucking your buttocks underneath you and moving your pelvic bone towards you.

Piriformis Stretch

  1. Put your leg into a 90 degree angle while lying on your back.
  2. Bring the other leg up and cross it over your raised leg.
  3. Hold it this position for 30 seconds and the switch legs.
  4. Imagine crossing your legs while sitting on a chair, only do it while lying on your back on the floor.

Give It Time

Increasing your flexibility to the full range of motion may take time, especially if you are new to stretching or have had chronic back pain for some time. But don’t give up. Be encouraged with even small improvements in your flexibility. Even if it takes several months, in time you will see and feel a difference.

Back Pain Stretches: Good for the Body and Mind

Use your back pain stretching exercise routine as a way to not only help your body but also as a way to relax your mind.

Don’t rush through your exercise routine; keep your movements fluid and precise.

Important Reminder

Be sure to talk to your doctor before starting any new exercise or stretching program to make sure there are no restrictions in the type of stretching you should do.

Do not stretch if you have had spine surgery recently.

Please stop stretching and let your doctor know if you are experiencing pain when stretching; it may be an indication that your technique is incorrect or that you have an injury or some other medical problem.

Over time and when done correctly, back pain exercises and stretches can help reduce your back pain.

Warning Signs of a More Serious Back Injury?

In these instances, or you have constant and severe back pain, please urgently consult your nearest hospital, doctor or physiotherapist.

Neurological signs:

  • pins and needles (paraesthesia),
  • numbness (anaesthesia),
  • leg muscle weakness,
  • altered reflexes,
  • difficulty walking,
  • loss of control of bladder or bowels.
During your visit your condition will be assessed and steps taken to assist with your rehabilitation. After the session FREE muscle stretching sheets can be provided to assist with healing your injury. It is recommended that you continue these exercises at home to speed up the healing process. To book in for a session, please call Jade Tran on 0425 444 304. I hope you found the article helpful in further understanding your symptoms. Any opinions expressed within my articles/blog are from my personal perspective, not that of my Professional Associations / Educational Institutions
.Articles are intended to convey information only and should not being misconstrued as medical advice. If you have any concerns regard to medical matter, you need to consult a professional healthcare provider.

 I will not compensate you in any way what so ever should you happen to suffer death/injury/loss/inconvenience/damage due to the information contain in this article.