7 Back Stretches for Flexibility

a woman stretching her back

7 Back Stretches for Flexibility

Daily back stretches for flexibility are an important way to relieve back tightness. Tightness may have different causes and could be due to an anatomical issue or not. It could be due to advanced arthritis in the spine or discomfort that has no identifiable cause on an MRI. Back stretches for flexibility improve back pain. Pain is a sign from your brain that there is something wrong that it doesn’t like. The back muscles are connected closely with the spine, a neurological organ that is connected to the brain.

The cause of back pain is often a lack of movement. If you’re stationary most of the day, the problem may be helped by stretching and moving more. Here are some back stretches you can do at home today to get started.

Back flexibility stretches for beginners

Here are a few back flexibility stretches for beginners. You can do all of the stretches we’re suggesting in this blog article without any equipment. If you find that a stretch is uncomfortable, stop. Only do the stretch as far as you can comfortably go.

  • Cat-Cow stretch: With hands and knees on the floor, shoulder width apart, pull your head up while letting your stomach drop towards the floor. Hold the stretch for 30 seconds. Then, rotate the other way, pulling your head down while pulling your stomach in and curving your back towards the ceiling. Hold the stretch for 30 seconds.
  • Supine spinal twist stretch: Lie with feet flat on the floor, slowly drop your knees to the right and left. Keep the shoulders planted firmly against the floor. Do this and hold on each side for 30 seconds.

The difference between stretching and exercising depends on how long you’re holding it for. The static (staying still) position is a stretch.

Daily back stretches for flexibility

Now that you know how to do some basic back flexibility stretches, here are a few others you can do every day:

  • Cat cow stretch: While we mentioned this one already, we’re adding it here as well because it’s an important stretch that you can do every day.
  • Child’s pose stretch: Circle your hips to the side to cobra, in a circular motion. Shift your hips to for this. Not a full extension of child’s pose or cobra. 

Lower and upper back stretches for flexibility

Stretches involving the lower back also affect the hips and pelvis. Closer to the base of the spine, you can improve the effectiveness of these stretches by practicing lower back exercises. Upper back stretches involve more arm and shoulder poses, and involve the upper back, neck, and shoulder muscles. Hold these stretches for 10-15 seconds.

  • Lower back stretch: While lying on your back, keep your back flat against the floor. Bring your knees into your chest. Hold this stretch for 30 seconds.
  • Upper back stretch: Keep your knees extended. You can also do variations of these upper back flexibility stretches while holding onto a supportive surface.

Back stretches for pain

Stretch can help you take care of your body in a similarly to exercise. Stretching helps distribute nutrients and blood flow into the disc space, joints, and soft tissues. It can help alleviate pain due to tightness or injury.

If you feel pain either before or during stretching, do not ignore it. While stretching, if you feel increased pain, do not continue the stretch. Only stretch to the extent that you feel discomfort at most. Breathing out as you go into the stretch is helpful.

Over time, and as your muscles relax, you may be able to deepen your stretch. As the muscles relax, you can deepen the stretch. Don’t bounce while you stretch. This can harm the muscles by pulling them too tightly. It could tear a ligament or a tendon.

Practicing lower back stretches over time can be a part of a great way to keep your back strong and healthy, and to alleviate pain.

2 Comments
  • Pingback:Simple Back Injury Prevention Exercise Tips - Fitness Coaching
    Posted at 08:35h, 07 November Reply

    […] An active body helps blood flow and nutrients get to the various areas and muscles along the spine. Stretching can also help increase nutrients and blood flow to these […]

  • Pingback:4 Ways Arthritis Exercises Can Improve Pain - Fitness Coaching
    Posted at 18:47h, 27 December Reply

    […] Range of motion arthritis exercises are like regular exercises. The difference might be that you would be working with a more limited range of motion. Bend the joint in a controlled manner as far as it will go comfortably. You’ll want to work with a professional to make sure the joint is stretched in a way that doesn’t increase pain. […]

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