BACK STRETCHING
The following stretch exercises for back pain are two of many low back stretch options. I have chosen the hamstring stretch and hip flexor stretch as they are the two muscle groups that are often tight and instigate low back pain issues. Back pain treatment, such as these back stretches, keep your spine healthy and help to attain back pain relief.
- - Be sure to review the Stretching Fitness Tips Page before you begin. - -
Hamstring Stretch for Back Pain Relief
The hamstring muscles are found in the back of the thighs. Because of their attachments to the bones at the base of the pelvis, these muscles can pull on the skeletal structure and affect the spine.
- Lie on your back with your left knee bent and the left foot flat on the floor.
- Place an exercise band or long towel around the arch of your right foot.
- Keep your right knee as straight as possible and pull your foot (using the band) up towards the ceiling.
- You should feel the stretch in the back of the thigh and behind the knee and in the calf.
- Hold that stretch for 30 seconds.
- After 30 seconds, point and flex the right foot (staying in the stretch position).
- Repeat the foot movements 10 times.
- Repeat steps 1 through 7 on the left leg.
- Perform this stretch one time daily.
Muscle Focus:
- You should feel a moderate-to-intense stretch sensation in the back of the thighs, behind the knee and into the calf muscles.
Tips:
- If you feel increased back pain or leg numbness or tingling while doing this stretch stop the stretch and consult your local health practitioner.
- Be sure that the leg being stretched is as straight as possible. Keep the knee cap pointing towards you (not turned outwards or inwards).
Benefits:
- This stretch is particularly effective for people complaining of low back pain with walking.
- The hamstring muscles attach on the lower pelvis. If these muscles are tight, they pull the spine into a flattened alignment and place the spinal discs in an unstable position. Keeping the proper length of your hamstrings means keeping the proper curve in your low back and protecting your spine.
- The action of pointing and flexing your foot while in the hamstring stretch position helps to ensure that the nerves coming from your back and running down your leg are gliding properly.
Hip Flexor Stretching for Back Pain Relief
If the hip flexor muscles (the Psoas, Iliacus and Rectus Femoris) become tight, they will increase the curve in the lower spine and cause too much compression in this area.
- Kneel on your left knee and bring your right leg forward into a lunge position (so you are now in what looks like an old-fashioned marriage proposal posture).
- Tuck your pelvis under by squeezing your bottom.
- Raise your left arm up towards the ceiling.
- Hold that position for 30 seconds.
- Repeat on the other leg.
Muscle Focus:
You should feel this stretch in the front of the thigh and hip.
Tips:
If you have knee pain while kneeling, try a pillow under your knee.
The more you tuck your pelvis under (think of a sad dog trying to hide his tail), the more stretch you will feel in the front of the hip.
Don’t lean your trunk forward. Think of pushing the hips forward and keeping your posture upright.
Raising the arm intensifies the stretch. If you have balance problems in the half kneeling position, keep your arm down and hold onto a stable piece of furniture.
Benefits:
- This stretch is ideal for people who report morning back stiffness or back pain with sitting or driving a lot.
- The two main hip flexor muscles attach to the low back area so, although the stretch is felt in the front of the thighs, the pain relief occurs at the lumbar.