5 Simple Stretches for Back Pain

Many people experience back pain at some point in their lives. For some people the pain becomes chronic and can last months or even years. Eventually this affects the quality of their lives. Taking days off from work to cope with the problem or feeling depressed about having to limit their level of activity are some common complaints from those who suffer from this ailment.

Back pain can be caused by a variety of musculoskeletal problems. Learning to properly stretch certain muscle groups can help reduce tension in overly contracted and stressed out muscles. Taking either private lessons or group classes at a yoga center will go a long ways in helping to provide relief for chronic pain.

The following are 5 excellent stretches for beginners that will work to strengthen muscles as well as help with the pain. As with any new regimen, it’s a good idea to consult with your doctor before beginning these exercises.

Simple Abdominal Strengtheners. Building a strong core is essential in supporting the lower back muscles.

1.    Lie on your back with your knees bent and feet on the floor at hips’ width. Your arms should be at your sides, palms down.
2.    Take a deep breath and start pushing your lower back into the floor while flexing your abdominals as hard as you can. Imagine that you are squashing a raisin with your lower back. Keep your abs contracted and your back flat. Continue breathing throughout the pose.
3.    After 10 seconds release the pose.
4.    Repeat 5 or 6 times.

Cat/Cow Pose. This pose helps stretch the back muscles.

1.    Begin with your hands and knees on the floor and your spine in a neutral position. Hips should be directly over your knees and hands should be positioned beneath your shoulders.
2.    Exhale into the Cat Pose while gently rounding the spine upwards and tucking in your tailbone. Allow your head to hang downward.
3.    Inhale into the Cow Pose while arching your back and pushing your sit bones upwards. Allow your belly to sink downward. Lift your head to look straight.
4.    Repeat 10 to 20 times coordinating your movements with the breath.

Variation on the Cobra Pose. This exercise will help strengthen the lower back muscles.

1.    Lie facedown on the mat keeping your legs at least hips’ distance apart.
2.    Stretch your arms forward and as high above your head as possible, as if in a Superman pose.
3.    Lift your legs off of the mat while keeping your arms elevated.
4.    Try and hold this pose for 5 seconds.
5.    Gently bring arms and legs back down to the mat.
6.    Do 10 repetitions.
7.    When done with repetitions come into Child’s Pose to stretch out the back.

Hip Rotator Stretch. An especially good stretch for those who have jobs that require sitting.

1.    Lie on your back with your knees bent.
2.    As you exhale, bring your right knee halfway to your chest.
3.    Take your left foot and cross it over your right knee.
4.    With your right hand hold the back of your right thigh.
5.    Place your left hand on the inside of your left knee.
6.    On an exhale breath, bring your right knee toward you as you as you gently push your left knee away.
7.    Hold stretch for several breaths.
8.    Come out of pose and repeat on the other side.

Bridge. This exercise is good for strengthening the glutes, which can take some of the strain off of your back.

1.    Lie on your back with your knees bent and feet at hips’ distance apart.
2.    Have your arms at your sides, palms down.
3.    On an inhale breath use your abs to raise your hips up as high as you feel comfortable. Squeeze your glutes.
4.    On an exhale breath bring yourself back down to the floor, one vertebra at a time.
5.    Repeat 8 to 10 times.

Doing these exercises on a regular basis should help you start on your road to recovery. Remember to start off slowly and to stretch gently. Stop if you feel any pain. Otherwise, keep good form and remember to breathe throughout the stretches.

Sarah Pleuthner