The Back & Spine Blog

Daily Stretches For Back Pain

There are many different causes for debilitating back pain - muscle spasms, muscle strains, a back injury, disc issues, and arthritic spine changes can cause so much pain. It is difficult to focus and perform even the most basic activities of daily living.  Regardless of the cause of back pain, chronic back pain can become debilitating and keep you from enjoying a happy, healthy life. The good news is, lower back pain relief is often just a few simple back stretches away.

Because back pain can be so debilitating, a lot of people turn to muscle relaxants, anti-inflammatory and pain medications to deal with their pain.  However, most back pain can be resolved by lower back exercises to keep muscles that support your spine strong and flexible, as well as, keeping your core strong. Following a daily stretching routine can promote better functioning of the back, decrease back pain and reduce the amount or need for medications.

Why is stretching so effective?

Stretching everyday relaxes tight muscles and improves circulation helping to to alleviate back pain. Stretching also improves muscle strength and agility. Strong muscles in your back and your abdomen will help diminish pain and  lower the chance of future injury. However, in order to get the result you are looking for, it is vitally important to make and keep a daily stretching routine.

Which lower back pain stretches provide the best results?

  • Child’s Pose Stretch: Begin on all fours. Sit your hips back while reaching out your arms forward until a mild stretch is felt in the back. Hold the stretch for 10 seconds, repeat 5 times.
  • Cat-Camel Back Stretch: Begin on all fours. Arch your back towards the ceiling and hold. Then arch your back towards the ground and hold. Hold each stretch for 5 seconds, repeat 10 times.
  • Trunk Rotation Stretch: Begin lying on the mat with knees bent. While maintaining upper back flat on the ground, rotate legs towards the floor until a stretch is felt. Repeat the stretch on the opposite side. Hold each stretch for 5 seconds, repeat 10 times.
  • Hip Flexor Stretch: Begin by kneeling on a mat. Lean forward towards the bent front knee until a stretch in front of the opposite thigh is felt. Hold the stretch for 10 seconds, repeat 5 times.
  • Hamstring Stretch: Begin sitting on the floor with one leg straight, and the other bent. While maintaining a flat back, lean forward by hinging from the hip until a stretch is felt behind the thigh. Repeat on the other leg. Hold each stretch for 10 seconds, repeat 5 times.

When To Stretch

While stretching is one of the most effective ways to relieve back pain, consistency is key. In order for stretching to work, you should plan to stretch at least 2 times every day. Stretching right when you wake up is a great way to start your day.  Stretching in the morning will increase blood flow to muscles and kick start your day. Stretching before you go to sleep will help relax and loosen any tight muscles and promote a good night sleep. In addition to stretching in the morning and night, try to incorporate these lower back stretches at work.

Back pain can keep you from feeling and performing at your highest level. With the right stretches for lower back pain, you can build strength, alleviate back pain, and maximize your performance. So why not give stretching a try!

Not Feeling Relief from lower back exercises?

Or, if you've been doing shoulder and neck stretches and still are experiencing neck and shoulder pain, there are alternatives to open spine surgery. Dr. Hunter at The Spine Clinic at the Neuroscience & Spine Center of the Carolinas specializes in minimally invasive surgery and non surgical treatments for back pain and any back injury. Non surgical treatments include accupuncture, steroid shots, electrical stimulation, and stem cell injections.

If you're in the Gastonia or Charlotte area, or even South Carolina, Dr. Hunter can help. Conservative treatment is our approach, unless you've exhausted all options. You can rest easy knowing you'll be accurately evaluated, and have access to the most cutting-edge techniques and facilities available in the country.

Ready For Your Back Pain Consultation?

Call 704.864.5550