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Back Pain Stretches

Updated on February 24, 2016

Bad Back Exercises


Back Pain Help With Simple Stretches

Lower back pain is a global problem, but many people don't really know that stretches for lower back pain can help to alleviate these sometimes devastating pain. In fact, if more people were educated on the benefits of simple back stretches and how to safely perform these stretches, this could drastically lower the total amount of money people in the United States spend annually just to see the doctor or a chiropractor for back pain or back discomfort. People would also spend less time away from their jobs. In addition, this could help them to lead a better social life.

Low Back Pain can be tremendously reduced, if we in-cooperate specific stretches for lower back pain in our exercise programs. Lower back stretches not only strengthen the muscles of the back, but also increase flexibility of the lower back. For the sedentary individuals who currently suffer from low back pain, bad back problem or even regular back aches, you can also relieve your back problem with simple regular back pain stretches.

The intensity of back pain may vary from mild to moderate discomfort or severe pain, and in most cases, back pain in general, is present only with movement and physical activities. However, if the pain is severe and continues even at rest, the first thing you should do is to consult a physician or a certified back pain specialist, who can rule out disc damage.

If no disc have shown to be damaged, the doctor may prescribe some form of anti-inflammatory drugs or muscle relaxants and even suggest bed rest. Once your physician has given you the clearance to exercise, you should consider performing special stretches for lower back pain, since it has be repeatedly proven that weak back muscles and poor flexibility of the lower back are two of the most common reasons for lower back pain.

So as to avoid further aggravation of back pain, the advice is that you should always get properly warmed-up for at least 10 minutes, prior to performing your lumbar stretches. This will also help you to minimize tissues, muscles or ligaments damage. For warm-up exercises, you can do simple general stretches. Please see an example of a simple stretching warm-up exercise below:

Step 1 - Stand straight, legs apart,place both hands behind the head.

Step 2 - Lean to the left as far as possible and hold final stretch.

Step 3 - After you have count to 5, switch to your right side and do the same.

P.S. Repeat stretch on each side 4 times.

After you have completed the above stretch and others, and is properly warmed-up,you may then perform specific stretches for lower back pain. Below are several stretches that you may perform:

  • Pelvic Tilt
  • Body Rotation
  • Double-Knee to Chest Stretch
  • Cat Stretch


If your stretches are performed correctly and regularly,( say for example at least 5-6 days per week, initially), overtime,you will definitely be able to relieve your back pain significantly. Your tight back muscles will be properly stretched and your spine will be realigned. You may visit, for more detailed stretches for lower back pain,along with pictures, and step by step illustrations.


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