Back pain affects not only people who live a sedentary lifestyle, but also those who are highly physically active. The Health Science Journal estimated that 13.6% of the population (3 million Australians) are dealing with back problems. Moreover, about 70 to 90 percent of the general population will experience back pain at some point in their lives.
Whether you deal with recurring pains, aches, or stiffness, back pain exercise is one way to support not only your back but also your general health. From the numerous stretches for back pain, we chose 18 quick and easy ones, which will take you about 18 minutes in total.
18 Easy Stretches for the Back
1. The Hamstring Floor Stretch
Lie down on your back and bend your legs at a 90-degree angle.
Keep your hips level and your lower back down on the ground.
Carefully hold the back of your leg with your hand, and pull it towards your body.
Hold this position for half a minute, twice with each leg.
Stretch until you notice slight discomfort, but not pain.
Pull as much as you can, but don’t force it.
2. Knee to Chest Stretch
Lie on your back, put your feet flat on the floor, and bend your legs at a 90-degree angle. Clasp your hands to pull your leg towards your chest at a 60-degree angle. Remain in this position until you feel slight discomfort, but not pain. Do this stretch for about 20 seconds, twice for each leg.
3. Spinal Stretch
Begin by lying down on your back and stretch both arms outwards at shoulder height, with your palms facing downwards. Your legs should be bent at a 90-degree angle. In this position, take a deep breath, and as you breathe out, start leaning your legs to one side while your head is turned in the opposite direction. At this point, raise your knee towards you and put the opposite hand on top of the bent knee. Remain in this position for 20 seconds, and do the same thing with the other knee.
4. The Piriformis Stretch
Lie down on your back and raise your leg in a horizontal position across your midline. Put the outer part of your right ankle on top of the opposite knee. Then, carefully move your left knee towards your chest, and once it’s close enough, clasp your hands right under the left knee, around the left hamstring muscle. With your hands, pull on the left knee and right ankle so that you can feel a stretch. Remain in this position for half a minute, and then do the same thing with the other leg.
5. The Hip Flexors Stretch
Kneel down. Then, lift your right leg and put your foot on the ground in front of you. Shift your weight forward onto your right leg. At this point, you should be able to notice a slight stretch. Remain in this position for half a minute, and do the same thing with the other leg.
6. The Quadriceps Lying Down Stretch
First, lie on one side and keep your knees, hips, and shoulders in a straight line. Then, pull your ankle so that your heel is brought close to the buttocks, until you notice a stretch in the front part of your thigh. Remain in this position for half a minute. Then, relax your body and do the same thing on the other side.
7. The Total Back Stretch
Stand an arm’s length in front of a sturdy object, such as a table. Then, slightly bend your knees, lean forward, and use both hands to grasp the edge of the object. Your arms should be fully extended and your head in line with your shoulders. Remain in this position for 10 seconds.
8. Standing Hamstring Stretch
Once again, choose a sturdy object, such as a bench or a chair, and stand in front of it. Then, put the heel of the leg you want to stretch onto the chair’s seat. Keep your knee and trunk straight while you lean forward. Remain in this position for 20 seconds, and then return to the initial position.
9. Cat and Camel
Get into a kneeling position, and put both hands flat on the ground, just like your knees. Breathe in while lifting your lower rib cage. Then, round your back and don’t forget to relax your neck. From this position, breathe out and lower your chest towards the ground. Look slightly upwards, and repeat the movement several times.
10. Pelvic Tilt
Lie down on your back and bend your knees while both feet are flat on the ground. Place your arms at the sides of your body and keep the palms flat. Then, take a deep breath while lifting your pelvic area, and breathe out while you flatten your back to the ground. Your spine, neck, and the back of your head should be pressed against the ground. Do this stretch no more than 30 times.
11. Quadruped Arm/Leg Raise
Get down on your hands and knees. Then, without twisting or raising your shoulder, raise one of your arms in front of you. Then, carefully raise and straighten the opposite leg. Keep your hips and neck as still as you can. Do the same with the other arm and leg.
12. Partial Curl
Lie on your back with bent knees and your feet flat on the ground. Then, tighten the abdominal muscles and bend your chin towards your chest. Put your hands on your chest and curl the upper part of your body forward. Remain in this position for 3 seconds. Don’t forget to breathe while doing this exercise, and do it 10 times per set.
13. Extension Exercise
Lie flat on your belly. You can put a pillow under your stomach if this position is not comfortable. Lie for about 1 minute before you start pressing down on your hands to support your body on the elbows. Remain in this position for 1 second and then lower your body back to the ground. Do this 10 times per set.
14. Side Plank
Lie on your side and support your upper body on your elbow and forearm. Keep your legs straight while you lift your hips off the ground for six seconds. Rest for half a minute and do this 3 to 5 times. Over time, try to work up to holding the raised position for at least half a minute.
15. Gluteal Stretch
Lie on your back with your knees bent. Put your arms at the sides of your body, and then with one hand grab your right ankle and place it on top of the left knee. Remain in this position until you notice minor discomfort, but not pain. Do this stretch 3 times for 20 seconds with each leg.
16. Prone Spine Stretches
Lie down on your belly with your legs and hips flat on the ground. Put your hands below your shoulders, with the tops of your feet flat on the floor. Then, carefully lift your head up while engaging your stomach muscles. Continue until your upper body is off the ground and your arms are straight. Keep your legs and feet on the ground. Remain in this position for 15 seconds, and do this exercise 5 times.
17. Bridge Pose
Lie down on your back with bent knees and feet on the ground. Straighten your arms and keep your palms flat. Press your arms and feet to the ground and breathe out while you raise your hips upwards. Be careful not to flex your buttocks or squeeze your glute muscles. Remain in this position for 60 seconds.
18. Relaxation
Just lie flat with a pillow under your legs and a blanket under your body. Put your hands at your sides and breathe. You have now finished the routine.
These stretches may help ease not only lower back pain but discomfort in other parts of the back too. However, consult an experienced physiotherapist before practicing them, to avoid making an existing condition worse.
How Does Stretching Improve Our Health?
Besides helping you stay in good shape, stretching is also beneficial for general health. Although you may think that exercise is mainly good for burning calories, it also helps your muscles work properly, as stretching supports blood flow in the muscles.
Moreover, stretching may support your athletic performance and help lower the risk of injuries, even at an older age. It can support good posture by helping your spine stay in alignment, as tight muscles are gently lengthened. Stretching is also a good way to relieve daily stress and recharge your energy for the rest of the day.
Before You Start Stretching
Before stretching, you should learn how to do it properly, without harming any part of your body.
- Warm up your body and then start with the stretching. Stretching cold muscles is never recommended.
- Stretch as much as your body can handle. While doing the stretch, don’t bounce, since this can lead to an injury.
- Set a stretching routine. Our recommendation is 3 times a week.
- It’s not always good to engage every muscle group in your body while stretching. Adjust your stretching routine to the areas that you want to focus on.
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This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk to your doctor about any health concern.