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Stretches for Lower and Upper Back Pain

If you have pain in the lower or upper back, trace the cause so you can determine the safest, most effective treatment. According to Health.com, causes of low-back pain vary, but many people find relief within a few weeks. And contrary to advice from the past, today's experts, including those at Fitness Magazine and Health.com, say exercise and back stretches--not rest--are the keys to relieving back pain.

  1. Lower-Back Roll

    • 1. Lower your head slowly as you pull your abdomen into your back and roll your pelvis back.

      2. Gradually lift your head as you roll your pelvis forward.

      3. Repeat several times.

    Upper-Back Side Twist

    • 1. Brace your shoulders with both arms

      2. Exhale as you slowly twist your chest to one side. Inhale as you re-center.

      3. Exhale as you slowly twist your chest to the other side. Inhale as you re-center.

      4. Reverse the breathing on your next set.

    Press Stretch

    • 1. Lie with your stomach flat against the floor, and lift your head and chest up by bracing your weight on your forearms.

      2. Raise your upper back by pressing your elbows down and into the floor, keeping your stomach relaxed and your back arched without exerting your back muscles.

      3. Press your back up while keeping your hips and pelvis flush with the floor. Relax.

      4. Repeat two to four times.

    Ball-Up Back Stretch

    • 1. Lie on your back

      2. Pull your knees to the chest while while flexing your head forward for a comfortable stretch as you ball up.

      3. Repeat.

    Knee-Chest Back Stretch

    • 1. Lie on your back.

      2. Bend both knees so your heels are flush with the floor.

      3. Hold the back of one knee with both hands and pull your knee toward your chest.

      4. Repeat with the other knee.

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