How to Ease Back Pain With Stretching

Back pain is common and can occur from injury, poor body mechanics, arthritic conditions, obesity or surgical side effects. The pain can be acute, occurring short-term after injury, or chronic, lasting a long time or never resolving completely. Back pain caused by poor body mechanics and obesity can be eliminated through ergonomic and lifestyle changes. Back pain in general can be reduced by applying heat, taking medication and modifying activity. In addition, there are several stretches you can perform to decrease back pain.

Things You'll Need

• Bath towel

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Instructions

• 1

  Bend forward, allow your arms to hang toward the floor, and round your lower back. Bend until you feel a stretch that is not painful. Hold this position for 10 to 15 seconds and slowly return to standing. Repeat three times. If you cannot tolerate this stretch standing, lie on your back on a firm surface. Bring your knees up toward your chest and use your hands to gently pull them in until you feel a pain-free stretch. Hold for 10 to 15 seconds, then release some pressure. Repeat three times, then slowly bring your feet back down to the floor.

• 2

  Lie on your stomach on a flat surface. Gently press your hands against the floor, lifting your chest off the ground. Continue to straighten your arms until you feel a painfree stretch in your back. Keep your hips flat against the floor. If they lift up, the spine is moving in the wrong direction. Hold for 10 to 15 seconds and repeat three times.

• 3

  Stretch your hamstrings, the muscles in the back of your thigh, to reduce lower back pain. These muscles attach to the pelvis, and shortened hamstrings reduce flexibility in the lumbar spine. Lie on your back on a firm surface. Bend your right knee and loop the towel around the ball of your right foot, holding one end of the towel in each hand. Slowly straighten your leg with your heel pointed toward the ceiling until you feel pulling along the back of your thigh. Hold for 10 to 15 seconds and repeat three times. Perform this exercise on your left side next.