Back Stretches for Back Pain

Back pain is caused due to various day-to-day activities. This is coupled with weak back muscles. The muscles of the spine are the body's mechanism to support the spine against gravity. These muscles can become weak for various reasons and cause pain and injury in some cases.

Therefore, doing spinal stretches for relieving back pain is important. These exercises will be of great help in stretching all the major muscles located in the back. This in turn will help in preventing back pain and reducing stress induced backache.

Stretching the back benefits the muscles, ligaments, and tendons located in the back, buttocks, spine and the legs. For desired results, you will have to regularly practice back stretches. The results may take some time, if the muscles are shortened or tightened. However, doing these back exercises will certainly bring relief.

To do this exercise, lie down on the mat and extend both your legs out straight. Simultaneously, pull both the knees towards the chest and hold the knees with your hands.

Now lift your shoulders off the floor and try to reach your forehead to the knee, till you feel the stretch in your upper, middle and lower back. Release and repeat this stretch again. It is best to do this stretch in the morning, as well as before going to bed.

This is one of the best back stretches for lower back pain. Like in the previous stretch, lie down on your mat. Bend your knees and place the feet on the floor. Place your hands behind the knee and try to bring both the knees towards the chest.

You will feel a stretch in the gluteal muscles as much as you will feel the stretch in the lower back. This exercise should be done everyday; upon waking up, as well as before going to bed.

This stretch helps in strengthening the lower abdominal muscles, as much as it stretches the lumbar spine. To do this exercise, lie down on the floor, bend your knees and place your feet on the floor. Exhale, contract the abdominal muscles as you flatten your back against the floor.

Now, push you pelvis in a way, so as to raise your butt off the floor (about 1 or 2 inches above). Hold the stretch for at least 10 to 15 seconds. When you are doing the pelvic tilt, ensure that your lower back is not raised off the floor, lift only your butt.

This is one of the lower, middle and upper back stretches for back pain. It helps in strengthening the lower back, as much as the middle and upper back. It is also a great stretch to stabilize the spine. Lie down on the floor, bend your knees and place your legs closer to your buttocks.

Now to do the back stretches for upper back pain, as well as middle and lower back. Lift the buttocks off the floor as you contract the buttocks. If possible, you will want to intertwine your hands, after you lift your buttocks off the floor. Hold the position for 20 to 30 seconds before you release and repeat the stretch.

If you experience any kind of discomfort, then stop doing the stretch immediately. If you continue doing the stretches it may aggravate the pain. At the same time, stretch as much is comfortable for your back. Do not overstretch. If the pain does not subside, consult your health care professional.