10 Stretches for Back Pain

Back pain can be caused by any number of things and one thing comes clear if you are in pain the last thing that you want to do is move, however exercise could be the very best thing you put your body through to help it because stronger and back pain less painful. Pain usually formulates in the lower back which is caused by muscle being too weak.

So it only stands to reason that a person with lower back pain should use those muscles to build them up. When it comes to stretching to release back pain you must remember that it will hurt at first since they have not been used in a while but the pain-free life you could live is well worth it in the end. Start with the first exercise and then continually work yourself up. At first only do the exercises every few days then you will get to the point where you are doing them every day.

Pelvic Tilt
Since everything in your body is connected to something out stretching out your abdominal muscles and your lower back will help decrease strain on the muscles which will ultimately help with back pain. This is a fairly easy exercise. Just lie on your back with your knees bent up, your feet lying flatly on the floor. While you exhale contract your abdominal muscles and flatten out you back, hold this position for five seconds and then do it again ten more times.

Knee to Chest
This stretch will stretch out your help and lower back muscle while alleviating pain pressure associated with spinal nerves. This position starts out on the back, you will pull your knee up toward your chest, and your hands should be wrapped around your knee pulling it up. You should hold this position for 10 seconds. After which, you will switch legs and do it again, five times per leg.

Bridge
This stretch helps to strengthen both the lower back and the muscles all the while helping to straighten a spine out. Again, start this stretch on your back with your arms to your sides. Bend your knees and flatten your feet. Raise your hips off the floor while tighten your buttocks up, hold this for five seconds and then repeat the stretch ten times.

Lower Trunk Rotation
This stretch helps to increase flexibility which can be helpful in most any case when it comes to stretching. The more stretching you can accomplish the better your body will be. Your will first start out on your back and bend your knees, after which you will bring your knees to the side of you by rotating your hips. You should hold this for about five seconds and then move to the other side, while contracting your stomach muscles.

Hamstring Stretch
When it comes to hamstrings being tight, a lot of back pain can be stimulating by them which means they should be stretched out and relaxed. The Hamstring Stretch can help a person to loosen up and alleviate pain. Start this stretch on your back while keeping your leg out and as straight as possible. Begin to slowly pull your leg up while keeping it straight, for more comfort use a towel to keep it straight. Hold this for about 20 seconds and then do it with the other leg.

Cat and Camel Stretch
This stretch helps to release pressure from the spine ultimately freeing most back pain. You will first position yourself on all fours just like a cat, very slowly raise your head and slowly stretch out your abdominal muscles towards the floor just like a cat would. If your back is arched then you are doing the stretch right, however only go as far as feels comfortable. Once you feel comfortable drop your chin to your chest which will raise your back up. Do this 15 times and you will feel a difference in your back.

Chest Stretch
This is a standing stretch which can help alleviate uncomfortable pain in the back. When doing this stretch however do not arch your back through it. Stand with your knees slightly bent and your feet flatly on the floor, place your hands behind your back, interlocked together. Start the stretch by turning palms upward and extending them out.

Seated Lower Back
This position requires a chair and can be great for fully stretching out the back. First sit in the chair and make sure you buttocks is touching the back of the chair. Keep your shoulder width distance steady with your feet. Slowly, bend down while keeping your hands relaxed. Go as far as you can without really hurting yourself. Do this ten times.

Wall Sit
Stand with your back and hips against the wall. Slide yourself down until it appears you are sitting on an invisible chair. Hold this position for a 15 count and then repeat it 15 times. This position will help the back to be stretched out.

Hip Flexor Stretch
For the best results, this stretch should be done ever hour. Stand straight and then fold your leg until you have met your buttocks with it. While holding your leg with your hands count to 10 and then release it. Then do the other leg. Do this 10 times with each leg, trading with each count.