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Stretches for Back Pain
Stretches for Back Pain
By Brennan Howe
Stretching is very important in relieving for several
reasons: 1) it improves your flexibility, which in turn allows your
back to move through its natural range of motion painlessly, 2) it
sends necessary nutrients to the tissue along the spine that keep
your muscles from getting stiff and weak, and 3) it helps to prevent
further injury to the back. Some of the yoga and pilates
exercises involve stretching, and listed below are a few more
stretches that will benefit the back. There are a couple of
things you should remember about stretching. First, you should
not feel pain when you stretch. If you do, you have gone too
far so ease up a little. Stretch only as far as you
comfortably can, hold it for about ten seconds, and then slowly
release the stretch. And second, don’t bounce. Move
smoothly and slowly. If you jerk or bounce your body, you’re
likely to injure it.
HAMSTRING STRETCH: It might seem strange to stretch your leg
to relieve back pain, but actually, the upper leg is important to
the support of your lower back. Increase the flexibility of
your upper leg and you’ll be helping your lower back. Some
hamstring stretches put a lot of strain on the lower back so try
this one: Lie on your back and bring your right knee towards your
chest. Put a towel around your right foot, hold the two ends
in each hand, and try to straighten the foot as far as you can.
Repeat with the left leg. When you an easily accomplish this,
try some harder hamstring stretches: 1) Sit in a chair and place
legs straight out in front of you resting on another
chair.
Try and touch toes. 2) Lie on the floor with the buttocks against
the wall. Place the foot up against the wall and then try to push
the knee straight one leg at a time, and 3) Bend over at the waist,
with legs straight, and try to touch your toes. Hold this
stretch.
LOWER BACK STRETCH: Lie face down on the floor with hands on
each side of your head, elbows on the ground, and feet shoulder
width apart. Slowly lift your body off the floor so that only
your forearms and toes are supporting you. Contract your
buttocks and extend your right arm straight out in front of you.
Hold this position for ten seconds, and then switch arms. Do
the same with your legs; return your forearms to the floor and
extend first your right and then your left legs straight out behind
you. Work up to extending your right arm and left leg at the
same time, holding for ten seconds, and then switching sides.
MIDDLE BACK STRETCH: Stand with feet shoulder width apart,
arms extended out to your sides parallel to the floor, and knees
slightly bent. Slowly twist to the right side until you feel
the stretch in your back. Do not twist quickly or so far that
you feel any pain in your back. Hold for ten seconds and then
twist to the left side.
UPPER BACK STRETCH: Stand in the same position as with the
middle back stretch. Interlock your fingers and extend your
arms as far out in front of you as you can, palms turned away from
your body. Keep your upper back relaxed and you will feel this
stretch in your shoulder blade area.
FEATURED AERICLE:
Back Pain Medications and Injections
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Among the common pain relief medications prescribed by physicians are muscle relaxants, antidepressants, NSAIDs (nonsteroidal inflammatory drugs) and COX –2 inhibitors. Some popular Read more...
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FEATURED ARTICLE:
Treatments For Lower Back Pain
By Michael Colucci
If you are feeling persistent pain in your lower back, the first thing you want to do is visit your doctor in order to get a diagnosis for the problem. After your diagnosis has been completed you Read more...
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