EASY STRETCHING EXERCISES THAT WILL RELIEVE YOU OF ANY BACK PAIN

Here are some easy but very effective stretching exercises for back pain that can relieve simple cases of either Upper or Lower Back Pain. While doing these exercises you will feel relieve immediately.

1.  Shoulder Blade Squeeze

 

                     

Begin this exercise standing or sitting with your back straight. Your chin should be tucked in slightly and your shoulders should be back slightly. Slowly squeeze your shoulder blades together as hard and far as possible. Hold for 5 seconds and repeat 10 times.

2.  Neck Exercises

The neck and the back are connected and if you have an upper back pain, it will most certainly dominate your neck muscles as well.

To use this neck exercise for your back pain, exercise your neck by turning and twisting it clockwise and back and forth to achieve the best result.

3.  Extension in Sitting

                        

Begin sitting tall, with your hands behind your neck. Gently arch backwards and look up towards the ceiling until you feel a mild to moderate stretch pain-free. Repeat 10 times.

4.  Chair Twist

Chair Twists are tricky for some conditions, but if you can do them, the rotation is great for keeping your spine flexible. Take twists slowly and do not force yourself into position. 

Take about 5 breaths in this chair twist, lengthening your spine on the inhalations and gently deepening the pose on the exhalations. Then turn around to twist the opposite way (as shown in the picture above).  

5.  Pelvic Lift 

                 

This is a simple exercise that strengthens your lower back muscles and eases away the pain in a few minutes. It also tones your hip and abdominal muscles.

Lie flat on your back, keep the knees bent and place your hands stretched at either sides. Slowly raise your pelvis  (raise the lower back), don’t support it with your hands and try to stay as longer as you can.

6.  Lumbar Exercise

            

Lumbar extension reduces the constriction, makes room for muscle movement, stretches the muscles and lessens the inflammation. All these collectively reduce the lower back pain.

To do this exercise, lie on your stomach and place your hands near your chest. Slowly raise your upper body and support yourself with palms pressing the floor, then press your hands hard on the floor, raise your body slowly and stretch backwards as far as possible that it doesn’t hurt your back and try to retain in this position for a minute.

7.  Cat-Cow Stretch

Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips.

Begin by moving into Cow Pose, inhale as you drop your belly towards the mat. 

Next, move into Cat Pose, exhale as you draw your belly to your spine and round your back toward the ceiling. 

Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose. Repeat 5-20 times.

8.  Opposite Arm & Leg Raises

Lie on your stomach with your arms above your head as demonstrated above. Keeping your knee and elbow straight, slowly lift your opposite arm and leg tightening your back and bottom muscles. Hold for 2 seconds and then return to the starting position. Repeat this process with the other arm and leg. Perform 10 times on each side provided the exercise is not painful.

Try these exercises and you feel relieve from back pain immediately. You can save this post and use it anytime you have back pain. There are other method of treating back pain which are also effective and easier.

Note: If you have severe pain, constant pain, or pain from an unknown cause, please see your doctor. The info on this page is intended to help you prevent serious back problems.

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