Stretching For Back Pain Relief
Regularly stretching the muscles, tendons, and ligaments that support the spine is an important element of all back exercise programs. Stretches designed to alleviate neck and back pain are likely to be prescribed by a doctor, physical therapist, or spine specialist.
See Specialists Who Treat Back Pain
Benefits of stretching include:
- Reducing tension in muscles supporting the spine tension in these muscles can worsen pain from any number of back pain conditions
- Improving range of motion and overall mobility
- Reducing risk of disability caused by back pain
Pain that lasts longer than 3 months may require weeks or months of regular stretching to successfully reduce pain. Stretches may be included as part of a physical therapy program, and/or recommended to be done at home on a daily basis.
Specific Upper Back Stretches For Back Pain Relief
By: Leon Turetsky , Last Updated: March 5, 2020
If you experience back pain in your upper back and neck area it is most likely caused by poor posture.
But no worries, we identified the muscles that are tight on most of the population and listed specific upper back stretches below to help you release them, lessen your back pain and increase your mobility.
The following stretches will target theses muscles:Upper trapezius
Lumbar Flexion Rotation Stretch
The flexion rotation stretch is started by lying on one side. Usually, your painful side is down on the table. Straighten your bottom leg, and tuck your top leg behind your bottom knee.
Reach your top hand to your top shoulder blade, and rotate your spine so your top shoulder moves backwards toward the floor. Hold this position for a second or two, and then return to the starting position. Repeat 10 repetitions, and note any changes in your symptoms.
Still dealing with symptoms? You may need to try a lumbar flexion progression. Check out the final step in this program to learn how to get started on that.
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Double Knee To Chest Stretch
- Get on your back, feet on the floor.
- Gently pull both knees towards your chest.
- Hold position 20-30 seconds.
- Repeat 3-5 times.
The stretch helps to promote lumbar spine flexibility and movement and can be done before or after workouts to prevent muscle strain and injury. This exercise also gently activates cores muscles which can improve overall body performance and help to reduce lower back pain.
Of The Best Stretches For Lower Back Pain
Back pain affects millions of people in the U.S. every year and is the leading cause of disability all over the world. According to the American Chiropractic Association, 80% of the worlds population will experience back problems at some time in their lives. The best solution to combat back pain is to find an exercise and flexibility routine that will help strengthen your muscles to relieve the pain and help prevent future problems. The best stretches for lower back pain can help relieve tension in the back, reduce pain, and increase flexibility.
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General Tips For Stretching To Relieve Back Pain
Keeping the following in mind can help effectively stretch the muscles without injury:
- Wear comfortable clothing that wont bind or constrict movements
- Do not force the body into difficult or painful positionsstretching should be pain free
- Move into a stretch slowly and avoid bouncing, which can cause muscle strain
- Stretch on a clean, flat surface that is large enough to move freely
- Hold stretches long enough to adequately lengthen muscles and improve range of motion1
- Repeat a stretch between 2 and 5 timesa muscle usually reaches maximum elongation after about 4 repetitions1
- Stretch one side of the body at a time
Below are examples of stretches targeted for the neck, upper back, and the lower back.
Here Are The Top 10 You Can Do At Home:
The first thing youll notice is that some of these movements are fairly hard to do. Thats the very point.
They are really a test to show you how much you need to use them to regain your lost strength and flexibility. As it becomes easier for you to do them, the better youll feel.
Important: After trying these 10, be sure to . This course reverses your discomfort by teaching you step by step, in order, how to correct your problems long term.
Each link below explains the movements in full. The eBook which contains a complete set of exercises to address your discomfort in depth
To go directly to each action, click on each one.
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Yoga Poses To Relieve Lower Back Pain
The lower back is a sensitive spot for many people. While there can be a ton of causes of lower back pain, a weak core and poor posture from sitting all day are two really common contributing factors to lower back aches and discomfort. It’s always important to figure out what’s causing pain so you can address it and prevent it from happening again. But in most situations, doing some gentle yoga can help relieve tightness and give your lower back some relief.
“Yoga is great for working on flexibility and core stability, correcting posture, and breathingall of which are necessary for a healthy back,”Sasha Cyrelson, P.T., D.P.T., O.C.S., clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF. She adds that yoga is safe to do daily. It’s important, though, to make sure you’re in tune with your body and stop doing anything that makes your discomfort worse. “Never stretch into a position of pain. Pain is how our bodies tell us something is wrong. If it actually hurts, ease up on the stretch.”
If you have any history of lower back injuries, problems with your discs, or experience pain that lasts more than 72 hours without improving, Cyrelson suggests seeing a physical therapist before doing any exercises. If you have an issue that requires medical attention, it’s best to address it before it becomes worse.
Relax And Stay Positive
Trying to relax is a crucial part of easing the pain as muscle tension caused by worrying about your condition may make things worse.
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Although it can be difficult, it helps to stay positive and recognise that your pain should get better. People who manage to stay positive despite their pain tend to recover quicker.
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Can Exercising With Low Back Pain Hurt Me
These back exercises and stretches can be easily added to your normal exercise routine or performed when you first get up every day. But first, get your doctors approval before you start this or any new physical activity regimen.
Also, dont ignore it when something doesnt feel right during or after you exercise. If you experience any pain or other symptoms , please contact your spine professional immediately. Increasing pain or other symptoms could indicate a more serious spinal condition that warrants medical care.
On a related note, do not push too hard when exercising to improve spinal health. Your low back will get the most benefit when you exercise thoughtfully with a focus on form and consistency. Trying to do too much may cause injury and saddle you with more back pain.
Whether you want to better manage your back pain or prevent it from happening in the first place, exercise and stretching can help you achieve a healthy back. But please understand that exercising to manage low back pain is not a quick fixits a long-term lifestyle. With consistency and consideration, stretching and exercise are a strong force against spine pain.
Tips For Preventing Back Pain
Back pain can be preventable. Here are a few tips to help you avoid back pain:
- Maintain a healthy weight: Being overweight can strain your muscles. Maintaining a healthy weight for your body can allow you to move with less effort.
- Work on your posture: Poor posture puts stress on your muscles and spine. Sitting and standing with good posture will reduce the amount of load you place on your body.
- Lift with care: Some back injuries can occur from lifting heavy objects with improper form. If you need to lift something thats heavy, make sure to do so with bent knees so your legs do the work, not your back.
- Take vitamin D: This vitamin helps with bone strength, as it helps your body absorb calcium. Lower back pain can be a sign of a deficiency of vitamin D, with numerous studies showing a relationship between the two.
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What Exercises Promote A Healthy Spine
You may have woken up with low back pain or perhaps youre looking to prevent iteither way, exercising and stretching can help promote a healthy back.
These 5 exercises and stretches may bring relief from back pain while promoting spinal strength, flexibility, and mobility to prevent future pain: pelvic tilt, knee to chest, lower trunk rotation, hamstring stretch, and bridge.
Neck And Shoulder Stretches
Basic stretches for neck pain are convenient enough to be done on a regular basis throughout the day, such as at home, at work, or even in the car. Some examples include:
- Flexion stretchChin to Chest. Gently bend the head forward, bringing the chin toward the chest until a stretch is felt in the back of the neck.
- Lateral Flexion StretchEar to Shoulder. Bend the neck to one side as if to touch the ear to the shoulder until a stretch is felt in the side of the neck. Keep the shoulders down and back in a comfortable but healthy posture.
- Levator scapula stretch. Rest one arm against a wall or doorjamb with the elbow slightly above the shoulder, then turn the head to face the opposite direction. Bring the chin down toward the collarbone to feel a stretch in the back of the neck. It may be helpful to gently pull the head forward with the other hand to hold the stretch for the desired time.
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Video: 4 Easy Stretches For Neck And Shoulder Pain
See how to correctly perform the 4 neck stretches listed above.Watch Now
Stretches that are not recommended include neck circles or quickly stretching the neck forward and backward or side to side. These stretches may cause muscles strain or place additional stress on the cervical spine.
See Neck Stretches
Easy Stretches To Release Lower Back And Hip Pain
If you are suffering from lower back or hip pain, you are not alone. More than 26 million Americans, between the ages of 20 and 64, experience back pain and, very often, lower back and hip pain are related.
In our current age of technology, many of us find ourselves sitting in front of the computer for most of the day. All of this sitting can cause tightness in the hamstrings, shoulders, and hip flexors, as well as a weakening of the core .
Our deepest hip flexor, the Psoas, is directly connected to our lumbar spine. So if our hip flexors get tight, they will begin to tug uncomfortably at the lower spine, thus causing stiffness and achiness in the lower back and uncomfortable hip pain.
Suffering from a sore neck, back and shoulders? Get our mobility guide to ease pain and soreness.
Fortunately, regularly stretching can help reverse some of this tightness. Here are 9 easy stretches that can be done just about anywhere to relieve lower back and hip pain.
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Lying Static Leg Raise
The lying static leg raise helps with the lower back by placing more pressure on the back from a vertical standpoint. You will find this to be very comfortable and relieving. If youve had a tough day at work and your back is aching a bit, have yourself do the lying static leg raise for 15 to 20 minutes.
Hamstring And Hip Flexor
For immediate back tension relief, you can rely on continuous hamstring and hip flexor stretches.
It not only loosens your stiff lower back but also improves your posture.
As hip flexors are the key muscles in moving your lower body, hip flexor stretch will help prevent tearing of muscles because of being too tight or due to a sudden movement.
Steps to Perform Hamstring Pose:
1: Lie down on your back.
2: Loop a towel or resistance band around your left toe and hold the ends with both hands.
3: Slowly pull the band and lift your leg straight up, keeping your right leg on the floor.
4: Bring your left leg up until you feel a stretch in your back and calf.
5: Hold it for a minimum of 15 seconds then relax.
6: Switch legs and repeat at least 5 times.
NOTE:
Steps to Perform Hip flexor:
1: Kneel on both knees with the bottom on your heels.
2: Press your arms on the mat while leaning forward.
3: Place your hands shoulder-width apart and avoid elbow locking by bending it slightly.
4: Bring your left knee forward between your arms and place the left foot on the ground making a 90-degree angle.
5: Straighten your upper body and use your hands to balance.
6: Stretch your right leg backward and press the right knee into the mat.
7: Rest the top of your right foot on the mat.
8: Slowly try to lean forward a little and maintain it for 20 seconds.
9: Return to the starting position and repeat it with the opposite leg.
NOTE:
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What Can I Expect For My Recovery Time
Because your muscles and joints need to adjust with your changes incrementally, healing and rebuilding is a slow process. It takes time for the weaker areas of your body to respond and support you.
Any treatment plan worth doing will require time, especially in circumstances where injuries have occurred. Many have proven to help provide real relief within the first week of practice.
The best approach is with structured and targeted movements. Not gym workouts but simple and quick movements and stretches. Theyll protect your back, leg and hip mobility.
Finding Even More Of The Best Stretches For Lower Back Pain
There are many ways to strengthen your back muscles to help relieve pain, besides what we think are our five of the best stretches for lower back pain. One of the most entertaining and useful ways uses video instruction to really help you understand the intricacies of each workout. With an internet connection, an iPad or laptop, and a yoga mat, you can start hitting some of the best stretches for lower back pain right in your living room! Heres a list of lower back pain videos that can help you combat pain and keep you coming back for more.
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Less Sitting And More Breaks
Sometimes prevention is the key and this can certainly apply to lower back pain. Many peoples lower back pain can be traced all the way to the amount of sitting they do each day. According to U.S. News, 86 percent of Americans sit for 13 hours a day. Thats a lot of sitting, and if by chance you are going to sit for that long, I urge you to take as many breaks as possible from it.
Pain Relief: Try Partial Crunches
One of the classic core-strengthening workouts is the partial stomach crunch. Partial crunches build strength in both your lower back and related stomach muscles, making this an ideal exercise for people with spondylosis.
Here’s how to get the most out of partial crunches:
- Lie back, and keep your feet flat on the floor with your knees bent.
- With your hands behind your head or with arms crossed around your chest, raise your shoulders from the floor. Make sure to keep your stomach muscles tight.
- Breath out while raising your shoulders. Avoid leading with your elbows .
- Hold for one second. Next, lower yourself back down to the floor in a controlled manner.
- Repeat with between eight and 12 repetitions.Remember to follow proper form, which prevents excessive spine stress. Keep your feet, tailbone, and lower back against the floor throughout the exercise.
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How Do These Exercises Reduce Low Back Pain
Whether you have a low back ache or are proactively seeking ways to improve your spine health, these 5 exercises and stretches can help.
Lets say you woke up with back pain, a leftover strain from something you did yesterday. Perhaps you lifted something heavy without using , or maybe your back couldnt take the strain of gardening all afternoon. Your pain isnt severe enough to go into the doctor in fact, most back pain is a muscle sprain or strain that will go away on its own in a few weeks. But until your pain goes away, these easy exercises and stretches may bring relief.
Or perhaps youre looking for ways to prevent pain. Even if you dont have back pain right now, you probably have had it at some pointand youll probably have it again. To keep your back healthy, you should keep it strong, mobile, and flexible. Going through these simple stretches and exercises will help you do just that.
The activities demonstrated here stretch and strengthen your low back, abdomen, and legs. When these areas are strong, your spine is better prepared to ward off spinal injury. A stronger lower body also takes stress off your spine by promoting better body weight distribution and posture.
Ques : How Do You Tell If Lower Back Pain Is Muscle Or Disc
Ans: The basic difference to locate whether your lower back pain is related to muscle or disc is that if it hurts both while bending forward and returning to the upright position, then it is disc pain.
Whereas, if it hurts more while returning to the upright position as compared to forward bending, then its muscle pain.
Other symptoms of disc pain are:
- Increased back pain with prolonged sitting and frequent bending.
- Increased back pain because of coughing, sneezing, and even laughing.
- Numbness or pin-needles like pain radiating into the affected area.
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