Key Stretching to Alleviate Back Pain

Key Stretches to Decrease Back Pain

Stretch Routines

Spine stretch

Sitting on the floor with your feet wider than your hips, nod your head forward and begin to bend forward by hinging at the hips. Breathe normally. As you go down, draw your chin into your neck.

Cat-camel back stretch

Assume the prone position with all fours on the floor. Imagine a string attached to the middle of your spine and someone is pulling it straight in the air. Remember to tighten core as your back begins to curve.

Do this slowly and gently, and don’t force it. One cycle will take three to four seconds. Repeat 5-6 times. .

Supine cross-leg spinal twist

Pull legs up to a 90 degree angle keep one arm rested strait on the ground and the other

Low-back rotation stretch

Sitting on a chair with your feet flat on the floor, twist your upper body so your shoulders rotate to one side. You can use the chair for support, holding on to get a deep muscle stretch.

Squat stretch

With a wide stance place both hands on thighs and dip shoulder slightly inward and twist torso. Hold for 30 sec, then rotate to the other side.

Mermaid stretch

Sit on the floor with your knees bent underneath you to your left. With your left hand, hold on to your ankles. Raise your right arm and inhale. Extend and reach that arm over your head, and exhale as you feel the stretch along the right side of your torso. Hold for 20 to 30 seconds. Repeat twice; switch sides and do three reps.

Seated forward bend

Sit on the floor with your legs straight out in front of you. Hook a yoga strap or towel around the bottoms of your feet, and leave it there for now. Inhale and reach your arms up to the ceiling. Exhale and begin to bend forward gently by hinging at the hips, and bring your belly down to your thighs. Grasp the yoga strap or towel, keeping your back straight. Hold for 30secs and 3 reps

Spinal trunk rotation

Lie on your back and bring knees up toward your chest so your body is positioned as if you’re sitting in a chair. Your knees and hips should be bent at 90-degree angles. Now, place the palms of your hands flat on the floor. Go from the left to the right and hold for 15 seconds on each side until you switch to the other side. 10 reps and 2 sets

Wall slide

Stand against a wall so your tailbone, shoulder blades and head are all pressed against the wall. Hold your hands at shoulder level with your elbows bent at 45 degrees, and palms facing forward. Slowly extend your arms up the wall, pointing your hands as far up as they’ll go, not moving your tailbone, shoulder blades or head, and keeping them pressed against the wall. Repeat this for 12 reps for 3 sets.

Seated spinal twist

Begin by sitting tall, extending both legs in front of you. Bend right knee and cross it over the left thigh, then bend left knee (you can keep your left leg straight if necessary). Take left elbow and place it on the outside of the right knee, then place right hand on the floor behind you, looking over your right shoulder.

Hold and breathe deeply for 15 to 30 seconds, and release.

Created By:

Nathan Byrd NASM- CPT