Relieve Pain and Improve Flexibility: 12 Back Stretches

 We have collected a whole complex of stretch marks on the back, which can not only become a prevention of pain, but also relieve them right at the moment. Suitable even for beginners.

Tension of the back muscles is familiar to everyone - we often sit incorrectly or too much, exceed the permissible loads, we can overtrain in the gym in the end. Over time, muscle tension can cause severe back pain and increase the risk of injury. Regular exercise to stretch the muscles of the back can prevent this .

Why does the back hurt

Lower back pain can be caused by the way you sleep, exercise, walk, sit, and more. And when you're dealing with aching and often debilitating lower back pain, there's a good chance all you want to do is lie down and not move. But research shows it's best not to lie down—doing a combination of strength and aerobic exercise along with stretching two to three times a week can help prevent and relieve pain. We have put together a complex that can be easily performed at home without much preparation.

Although not all back pain can be relieved by stretching, it is best not to neglect it. A nice feature of gentle stretching is that it can be done not only for prevention, but also at the moment when you are in pain, and often it is this that brings the fastest relief.

Often, low back pain is due to lack of mobility in the legs, hips, or upper back. Therefore, it is recommended to use a series of exercises that focus on core body strength, posture, and flexibility to help prevent and alleviate discomfort.

It is important to remember: if the pain does not go away for more than two weeks, it becomes difficult to walk or move your legs, and if this disrupts the bowel or bladder, you should see a doctor as soon as possible.

Stretching for the back for beginners: execution rules

• Stretch properly, especially if you have an injury or other spinal problems.
• If you have serious pain, it is better to consult a doctor before starting training.
• When starting to stretch, be especially careful when performing movements based on flexion or extension. Think about which of these is more difficult for you, and be careful.
• Try to hold each pose for at least 10 seconds, and preferably 30 seconds or longer. The pain relief effect will increase as you continue to exercise.
• Put on soothing music and use class time as an opportunity to relax and rejuvenate.
• Don't forget to breathe properly. Focusing on using your breath can help you deal with any feelings of discomfort.
• In addition to stretching, be sure to add other types of physical activity, even just walking.

Stretching exercises for the back and spine

1. Lying down stretch

• Lie on your back with your knees bent and your feet flat on the floor.
• Place your hands on the back of your thighs or below your knees, pull your legs up to your chest.
• Pull until you feel a slight stretch.
• Hold on for 15 seconds.
• Return to starting position.
• Repeat 9 times.

2. Twisting

If you need to stretch your back muscles, twisting exercises will be very effective.

• Lie on your back with your knees bent and your feet flat on the floor.
• Keeping your back flat on the floor, twist  your hips to the left, lowering your legs to the floor until you feel a slight stretch.
• Hold on for 15 seconds.
• Return to starting position.
• Then twist your hips to the right, lowering your legs to the floor until you feel a slight stretch.
• Hold on for 15 seconds.
• Return to starting position.
• Repeat 9 times.

3. Turns

Very effective for improving the overall flexibility of the spine.

• Lie on your back with your knees bent and your feet flat on the floor.
• Extend your arms to the sides.
• Take both knees to one side.
• Hold for 20-30 seconds, then bring your knees back to the center and repeat on the other side.
• Repeat 9 times.

4. Stomach stretch

• Lie on your stomach.
• Rise on your elbows, stretching your back.
• Start straightening your elbows, straightening your back even more.
• Keep straightening your elbows until you feel a slight stretch.
• Hold on for 15 seconds.
• Return to starting position.
• Repeat 9 times.

5. Bridge on the shoulders

• Lie on your back with your knees bent and your feet flat on the floor.
• Push your feet down, slowly lifting your pelvis off the floor.
• Hold on for 10 seconds.
• Return to starting position.
• Repeat 9 times.

6. Cat Pose

• Get on all fours.
• Arch your back towards the ceiling.
• Hold for 5 seconds.
• Return to starting position.
• Flex your lower back as much as possible.
• Hold for 5 seconds.
• Return to starting position.
• Repeat 9 times.

7. Cow Head Pose (Gomukhasana)

• Sit on the floor.
• Place your left heel against your right buttock with your left knee pointing straight ahead.
• Place your right foot on top of your left, bringing your knees together so that they look forward.
• It's okay if they don't fit right on top of each other. Your feet should be on either side of you and your toes pointing back. 
• Sit up straight or lean forward slightly. Hold for 15-20 seconds.

8. Child's pose

This common yoga pose gently stretches the muscles in your lower back.

• Get on all fours with your hands directly under your shoulders and your knees under your hips.
• Stretch your arms out in front of you, placing your palms on the floor.
• Slowly bring your hips back to your heels, lowering your head and chest down, and stretch your arms forward.
• Hold this pose for 20-30 seconds or even longer.

9. Pose of a happy child

• Lie on your back, lift your legs up and bend your knees.
• Grasp the outer side of the feet with both hands and press the elbows to the inner side of the knees.
• Grab your heels with your hands and stay still for 15-20 seconds, or you can rock slightly from side to side to massage your lower back.

10. Pose with the capture of the big toe in the prone position (Supta Padangusthasana)

This yoga pose stretches the muscles, relaxing the back of the legs, ankles, calves, and hamstrings, which affects the lower back.

• Lie on your back and lift your right leg towards your face.
• Interlace your hands behind your thigh or calves (whichever is more convenient).
• Your head and shoulders should remain on the floor.
• Hold on for 10 seconds.
• Now lower your right leg to the right as far as you can without lifting the opposite thigh up.

11. Half Lord of the Fish Pose (Ardha Matsyendrasana)

Asana with an unusual name is ideal for stretching the back, exercises at home simply must include it.

• Sit with your legs stretched out in front of you.
• Lift your right leg and place your foot on the ground next to your left knee.
• Bend your left leg and place your left foot on the outside of your right thigh.
• Move down through your pelvic bones and inhale as you straighten your spine.
• Grab your right knee with your left elbow, bringing your right hand behind your back, and turn slightly.
• Hold for 15-20 seconds.

12. Standing side stretch

• Stand straight, arms at your sides, and feet shoulder-width apart.
• Tilt your body sideways to the left while extending your right arm above your head.
• Hold on for 10 seconds.
• Return to starting position.
• Now tilt your body sideways to the right while raising your left arm above your head.
• Hold on for 10 seconds.
• Repeat 9 times.