Stretching for Back Pain Relief - Spine-health

Stretching the soft tissues in the back, neck, and hips can help relieve back pain. This article contains helpful descriptions of common stretches. Skiptomaincontent YouarehereWellnessExercise StretchingforBackPainRelief   share   pinit   Newsletters ByJonasGopez,MD  |  PeerReviewed Regularlystretchingthemuscles,tendons,andligamentsthatsupportthespineisanimportantelementofallbackexerciseprograms.Stretchesdesignedtoalleviateneckandbackpainarelikelytobeprescribedbyadoctor,physicaltherapist,orspinespecialist. SeeSpecialistsWhoTreatBackPain 7EasyStretchesForLowBackPainReliefVideo Save Stretchingkeypartsofthebodycanhelpalleviatelowerbackpain.Watch:7EasyStretchesForLowBackPainReliefVideo Benefitsofstretchinginclude: Reducingtensioninmusclessupportingthespine;tensioninthesemusclescanworsenpainfromanynumberofbackpainconditions Improvingrangeofmotionandoverallmobility Reducingriskofdisabilitycausedbybackpain Painthatlastslongerthan3months(chronicpain)mayrequireweeksormonthsofregularstretchingtosuccessfullyreducepain.Stretchesmaybeincludedaspartofaphysicaltherapyprogram,and/orrecommendedtobedoneathomeonadailybasis. SeeTypesofBackPain:AcutePain,ChronicPain,andNeuropathicPain advertisement GeneralTipsforStretchingtoRelieveBackPain Infographic: StretchingforBackPainRelief (largerview) Save Reference:StretchingforBackPainRelief Basicstretchesforneckpainareconvenientenoughtobedoneonaregularbasisthroughouttheday,suchasathome,atwork,oreveninthecar.Someexamplesinclude: Flexionstretch—ChintoChest.Gentlybendtheheadforward,bringingthechintowardthechestuntilastretchisfeltinthebackoftheneck. LateralFlexionStretch—EartoShoulder.Bendthenecktoonesideasiftotouchtheeartotheshoulderuntilastretchisfeltinthesideoftheneck.Keeptheshouldersdownandbackinacomfortablebuthealthyposture. Levatorscapulastretch.Restonearmagainstawallordoorjambwiththeelbowslightlyabovetheshoulder,thenturntheheadtofacetheoppositedirection.Bringthechindowntowardthecollarbonetofeelastretchinthebackoftheneck.Itmaybehelpfultogentlypulltheheadforwardwiththeotherhandtoholdthestretchforthedesiredtime. SeeEasyLevatorScapulaeStretchforNeckPain Cornerstretch.Standfacingthecornerofaroom,andplacetheforearmsoneachwallwiththeelbowsaroundshoulderheight.Thenleanforwarduntilastretchisfeltunderthecollarbone. SeeEasyChestStretchesforNeckPain Keepingthefollowinginmindcanhelpeffectivelystretchthemuscleswithoutinjury: Wearcomfortableclothingthatwon’tbindorconstrictmovements Donotforcethebodyintodifficultorpainfulpositions—stretchingshouldbepainfree Moveintoastretchslowlyandavoidbouncing,whichcancausemusclestrain Stretchonaclean,flatsurfacethatislargeenoughtomovefreely Holdstretcheslongenough(15to30seconds)toadequatelylengthenmusclesandimproverangeofmotion1 Repeatastretchbetween2and5times—amuscleusuallyreachesmaximumelongationafterabout4repetitions1 Stretchonesideofthebodyatatime Belowareexamplesofstretchestargetedfortheneck,upperback,andthelowerback. InThisArticle: ExerciseandBackPain StretchingforBackPainRelief SpecificHamstringStretchesforBackPainRelief BackStrengtheningExercises Low-ImpactAerobicExercise Video:WhyisExerciseImportantforLowerBackPain? Slideshow:HamstringStretchesforBackPainRelief NeckandShoulderStretches Stretchesthatarenotrecommendedincludeneckcircles(wheretheheadisrepeatedlyrolledaroundtheneck)orquicklystretchingtheneckforwardandbackwardorsidetoside.Thesestretchesmaycausemusclesstrainorplaceadditionalstressonthecervicalspine. SeeNeckStretches Video:4EasyStretchesforNeckandShoulderPain Seehowtocorrectlyperformthe4neckstretcheslistedabove.WatchNow StretchesforLowBackPain BackFlexionStretch.Lyingontheback,pullbothkneestothechestwhilesimultaneouslyflexingtheheadforwarduntilacomfortablestretchisfeltacrossthemidandlowback. KneetoChestStretch.Lieonthebackwiththekneesbentandbothheelsonthefloor,thenplacebothhandsbehindonekneeandpullittowardthechest,stretchingthegluteusandpiriformismusclesinthebuttock. KneelingLungeStretch.Startingonbothknees,moveonelegforwardsothefootisflatontheground,keepingweightevenlydistributedthroughbothhips(ratherthanononesideortheother).Placebothhandsonthetopofthethigh,andgentlyleanthebodyforwardtofeelastretchinthefrontoftheotherleg.Thisstretchaffectsthehipflexormuscles,whichattachtothepelvisandcanimpactpostureiftootight.WatchHipStretchtoRelieveBackPainVideo PiriformisMuscleStretch.Lieonthebackwithkneesbentandbothheelsonthefloor.Crossonelegovertheother,restingtheankleonthebentknee,thengentlypullthebottomkneetowardthechestuntilastretchisfeltinthebuttock.Or,lyingonthefloor,crossonelegovertheotherandpullitforwardoverthebodyattheknee,keepingtheotherlegflat. 4EasyStretchesforLowerBackPainVideo Save Seehowtocorrectlyperformthe4backstretcheslistedabove.Watch:4EasyStretchesforLowerBackPainVideo Theabovearerepresentativesamplesofthetypesofstretchescommonlyprescribed.Moststretchesareadaptabletoaccommodateanindividual’sflexibilityandlevelofpain,andcanbemadeeasierbyusingawall,doorjamb,orchairforaddedstabilityduringthestretch. References 1.PageP.CurrentConceptsinMuscleStretchingforExerciseandRehabilitation.InternationalJournalofSportsPhysicalTherapy.2012;7(1):109-119. NextPage:SpecificHamstringStretchesforBackPainRelief Pages:1234567 Editor'sTopPicks HamstringStretchingExercisesforSciaticaPainRelief HamstringExercisesforLowBackPainReliefVideo 4SimpleStretchestoRelieveBackPainFastVideo 7EasyStretchesForLowBackPainReliefVideo 4EasyStretchesforNeckandShoulderPainVideo 4EasyStretchesforLowerBackPainVideo ExerciseTopics RelatedTopics advertisement advertisement MostPopularExerciseArticlesSciaticaExercisesforSciaticaPainReliefStretchingforBackPainReliefEasyHamstringStretchesBackStrengtheningExercisesExerciseandBackPain FindaPhysicianNearYou Insertyourlocation FindaSpineCenter advertisement HealthInformation(Sponsored)