Does your body often feel stiff and sore, especially in the back? If so, you’re not alone. As a physical therapist, I see many people struggling with back pain and stiffness. It’s a common issue, and one of the best ways to address a stiff back is through daily stretching.
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Why Stretching is Important To Relieve Back Pain
Think of your muscles like rubber bands. If they’re short and tight, they’re weaker and more prone to injury. On the other hand, if they’re long and flexible, they can produce more force and are less likely to break. When your muscles are inflexible and stiff, everyday activities become harder and more painful. Stretching helps keep your muscles and joints flexible, reducing the risk of injury and making it easier to carry out your daily tasks.
When is the Best Time to Stretch?
Most people think stretching is only necessary before and after intense exercise, but that’s not true. Stretching should be a daily habit, especially if you’re not very active. Ideally, the best times to stretch are when you wake up in the morning and before you go to bed at night. Morning stretches help release the tension built up overnight, while evening stretches can help you relax and prepare for a good night’s sleep.
10 Stretching Exercises to Relieve Back Pain
Here are 10 simple stretching exercises you can do at home to relieve back pain and improve flexibility. Remember, if you feel any discomfort or increase in pain, stop immediately and get in touch so we can help you!
1. Vertical Stand
- How to Do It: Stand upright and extend both arms towards the ceiling. Hold for 10-15 seconds. Repeat 5-8 times.
- Benefits: Stretches the entire body and releases tension.
2. Spinal Extension
- How to Do It: Lie on your stomach with your hands flat on the mat at shoulder level. Gently push up using your arms and back muscles. Hold the pose and take deep breaths. Lower your body back down slowly. Repeat 4-5 times.
- Benefits: Stretches the spine and back muscles.
3. Shoulder Stretch
- How to Do It: Stand upright and link your hands behind your back. Stretch your shoulders back and push your hands upwards towards the ceiling. Hold while breathing deeply. Repeat 3-4 times.
- Benefits: Improves shoulder flexibility and posture.
4. Knee Roll
- How to Do It: Lie on your back with your knees bent and feet flat on the floor. Gently move your knees to the right and then to the left. Repeat 5-6 times on each side.
- Benefits: Stretches the lower back and hips.
5. Side Stretch
- How to Do It: Stand and lift your left arm towards the ceiling. Use your right hand to pull your left wrist gently towards the right. Hold for 4-5 breaths and repeat on the other side.
- Benefits: Stretches the sides of your body and improves flexibility.
6. Cat-Cow Stretch
- How to Do It: Get on all fours with your hands and knees on the floor. Inhale, look up, and drop your belly towards the floor. Exhale, round your back, and tuck your chin towards your chest. Repeat 5-6 times.
- Benefits: Improves flexibility and relieves tension in the spine.
7. Pelvic Bridge
- How to Do It: Lie on your back with your knees bent and feet flat on the floor. Inhale and lift your pelvis upwards as much as you can. Exhale and lower your hips back to the floor. Repeat 5-6 times.
- Benefits: Strengthens the lower back and glutes.
8. Forearm Stretch
- How to Do It: Stand and stretch your left arm across your body to the right. Use your right arm to gently pull your left elbow towards your chest. Hold for a few breaths and repeat on the other side.
- Benefits: Relieves tension in the shoulders and upper back.
10. Knees-to-Chest Stretch
- How to Do It: Lie down and bring your right knee towards your chest. Hold for 4-5 breaths and repeat with the left leg.
- Benefits: Stretches the lower back and hips.
Ready To Get Help With Physical Therapy?
If you’re struggling with back pain that won’t go away and it’s affecting everyday life – we’re here to help.
At Intecore Physical Therapy, we’re dedicated to helping you live pain-free. Call us at 360-499-0604 or click here to book your appointment.
If you’re not quite ready to speak on the phone, but want some more tips, click here to download our Free Back Pain Tips Guide.
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