When we imagine someone with back pain we may think of someone who has suffered a sports related injury or car accident. But more often than not, it’s the day to day activities that produce tension and tightness resulting in backache. A healthy and flexible back not only depends on the health of its primary muscles but also on surrounding muscles and areas of the body. The following stretches will help you build and maintain a healthy back. These back stretches cover the major muscle groups and joints, starting with the shoulders and moving down to the hips.
Shoulder Mobility Stretch
Standing or kneeling with your feet hip width apart and maintaining neutral spine, hold a stretch band or yoga strap wider than shoulder width apart. If your shoulders are more flexible, try bringing your hands closer together.
From this position, raise the band over your head without bending at the elbows or arching the low back. Keep moving your arms back, bringing them down behind your back until your hands are close to or near your hips, then reverse the circle back to the starting point.
Continue back and forth 5-10 times, inhaling as you raise your arms towards the ceiling and exhaling as you move them over your head and behind you. You should feel a slight pull on your shoulders but the pain should not be unbearable.
Reach Behind Stretch
In a seated position or kneeling, bring your right arm straight up over your head. Bend at the elbow letting your right hand come down past your neck. Now bring your left arm to your side and bend at the elbow, reaching your left hand up the spine, facing outward. Try to reach your two hands towards one another until they touch or clasp. If the hands can’t touch that just means there’s tightness in the shoulders, triceps, and chest. You can easily modify this stretch using a strap or stretch band. Take 5 to 10 deep breaths in this pose before switching sides.
Doorway Lean Stretch
This is a great stretch for the chest and front of the shoulders. Begin by facing an open doorway. Keep your elbows bent at 90° with your arms raised to shoulder height. Rest your hands and forearms against the door jamb. Lean forward slightly and you should feel a stretch across your chest. Hold for 5 to 10 deep breaths.
Cat and Cow Pose
Begin in table top position on your hands and knees, with your wrists, elbows and shoulders in one line and your knees underneath the hips with your toes curled under. As you inhale, lift your head and tailbone and gently drop the belly button towards the floor. Making sure the shoulders are away from your ears as you lift. This is cow pose. As you exhale, round your back, tuck your chin into your chest. This is cat pose. Continue the flow as you inhale to come into cow pose and exhale into cat.
Lower Back Flexion Stretch
There are many layers of muscles in your lower back which help to move your body in different directions. The muscles along either side of your spine start at the back of your skull and go all the way down to the pelvis. To properly stretch these muscles before doing any back-intensive workouts, try the Lower Back Flexion Stretch. Start by lying on your back with your knees bent and feet flat. One at a time hug each knee to the chest or grasp both knees together and pull them to your chest. Hold for 5-10 seconds and repeat 2 to 3 times.
If any of the back stretches cause pain or if you can’t complete them because of existing pain, don’t push yourself. Book an appointment or consult a chiropractor near you to see if these back stretches are right for you. A chiropractor will assess, diagnose and develop a treatment plan for your recovery.