Back Stretches


When people feel pain and soreness in lower back of body they prefer to take bed rest. But only rest is not helpful in treating back pain. Exercise is considered a best way to treat back pain. Exercise may involve stretches, aerobic exercise or core strengthening exercises. Exercise not only treat back pain but also reduce chances of pain to occur again. Stretching exercise are of great help and benefit to reduce or completely eliminate back pain. It is believed that if exercise is continued for long term it can completely eliminate back pain. Stretching exercise provide instant relief to pain. There are many stretching exercises which are commonly performed for backache. Here are some tips which should be followed in exercise.


Patient have to hold himself in stretching position for at least 10 seconds and preferably 30 seconds. Because longer the patient hold stretching position fastest will be recovery.
Here are some stretching positions commonly used:

Back Stretches


Child’s Pose: it is believed that back muscles contract in pain and exercise help those muscles to relax by stretching and relief pain. In child’s pose patient bend down on his knees with spreaded palms on floor. Then try to sit back on his hips with burden on knees and extend arms forward with dropped head. Patient can place a pillow under his belly to have a soft stretch. He have to stay in this position for at least 10 seconds.

Cat/Cow Stretch: this type of stretching exercise is performed to reduce soreness and lengthen the contracted muscles of back. After arranging in child’s pose, patient should try to align his spine parallel to floor. Then patient have to move his back in rounds just like a cow or cat walks. This posture should be maintained for at least 5 seconds and then relax. Repeat this again and again.

Lower Back Twist: this exercise helps to relax glutes along with back muscles. In this exercise, patient have to lie down on floor with bended knees and feet flat on floor. Then spread his arms like in “T” position. After that patient have to roll his legs sideways and remain in this position for at least 10 seconds. He have to repeat this exercise in both directions i.e. left and right.

Knee To Chest Stretch: this exercise strengthen back muscles and relieve pain. In this exercise, patient have to lie down on his back flat on floor with his hands aligned parallel to body. Then he have to try to bend his knees upward and touch belly. He should hold this position for 20 to 30 seconds and then relax. Repeat it and try to perform 2 sets.

The Pelvic Tilt: due to pain in lower back region of body patient feels like his total pelvic area is immovable. The pelvic tilt help to regain pelvic movements. In this position patient lie down on his back with knees bended. He have to try to slightly raise upward his pelvic region against floor and stay in this position for at least 20 seconds.

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