Stretching Exercises May Reduce Back Pain

Stretching Exercises May Reduce Back Pain

We’ve all been there. You go to lift something and feel a pain halfway 

between the starting point and the destination. Or you were running around 

hitting a tennis ball, shooting buckets, tossing around a football, or anything 

you might not do very often? You go out for the pass and your back goes 

out, too.

We have many muscles that make up our body, and some of those muscles 

support the spinal column in your back. Having strong muscles in your back 

as well as your abdomen will work wonders to help ward off back pain. But, 

having flexible muscles in your back is just as important as having strong 

muscles.

When muscles are cold or underused it is hard to get them as flexible as 

they need to be to work well without pain. If you’ve been sedentary and 

decide to participate in an activity that requires some form of exertion, you 

are asking your back to perform a task that it is not prepared for. The 

result? Back pain.

Stretch your muscles to get them ready for action

Stretching is important for your muscles. It works as a wakeup call. 

Stretching your muscles says “Get ready. We are about to move.” Muscles 

that are stretched routinely are more flexible, not only for the immediate 

strenuous activity, but throughout the day, weeks, months, and beyond.

If your job is physically demanding, stretching each day is a good idea. You'll 

notice even after the first time you stretch, you will feel more flexible and 

energized. That small amount of movement gets the blood moving and 

sends more oxygen into the muscle tissue.

How do you go about stretching? Are all stretches good for the back? There 

is a technique to each stretch and you want to stretch the muscle in the 

right way. Incorrect stretching could cause you frustration and further pain 

to your back.

Here are a few stretches to get you started. Use a mat to cushion your back 

and wear comfortable clothing.

•  Flexing your back – Lying flat with your back on the mat, pull your 

knees to your chest. At the same time, lift your head, aiming your chin 

for your chest. Hold for a few seconds and return to the beginning 

position. Consciously push your abdomen in toward the floor at the 

same time so there is no space between the small of your back and 

the floor. 

A Pain in the Back  Page 17

•  Leg stretch – Lying flat with your back on the mat and knees bent, 

feet on mat, reach and lace your hands behind one knee and pull it 

towards your chest. This stretch works one hip flexor at a time. The 

hip flexors support your lower back. Return to start and stretch the 

opposite leg.

•  Cross leg stretch – Lie on your back with knees bent and feet on 

mat. Take one leg and cross it over the other just above that knee. 

Hold behind the bent knee of the lower leg and pull both legs towards 

your chest. Be careful with this stretch and move slowly. It stretches 

the hip flexor, the lower back and the muscles of the buttock that can 

contribute to back pain. Be sure to press your abdomen toward the 

floor to eliminate any space between the small of your back and the 

mat.

It doesn’t take very long at all to complete these simple stretches. Make 

stretching a part of your regular meditation time each day. Relax your mind 

and strengthen your body at the same time. Then you'll be ready to jump up 

and tackle your day!

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