Saturday 12th October
The spine is a lynchpin that holds our skeletal system together. It protects our spinal cord, supports our head, and provides anchor points for our shoulders, ribs, and pelvis. Without it, and the muscles and tendons that support it, we’d be completely different as a species!
This means we should be taking very good care of our back, and one way to do that is with regular back stretching exercises.
Back stretches are a very effective way to keep your spine and its support structure flexible, healthy, and functional. They can also help with back pain.
In this post, we discuss some different types of stretches for your back and show you how to stretch your spine correctly to keep it supple, and pain-free.
But first… what causes lower back pain? Understanding this will help you understand how the different exercises to stretch your lower back work.
Lower back pain is most commonly caused by:
Getting into the habit of stretching your back and lower back regularly not only keeps it supple and flexible but can also help relieve pain and discomfort.
However, if you do have back pain, always talk to your chiropractor before starting any exercises that may impact your spinal health because some may not be suitable for your particular condition.
That said, here are some effective ways to stretch your back:
The cat-cow is a popular yoga exercise that improves flexibility and relieves tension in your spine.
Start by getting down on your hands and knees. Place them squarely beneath your shoulders and hips for balance and weight bearing.
Arch your back (like a cat) with your chin tucked into your chest. Hold the position for 5 to 10 seconds. Then raise your head and hips, and dip your back downwards. Hold for 5 to 10 seconds.
Repeat 10 to 15 times, trying to move as fluidly as possible between each position.
This is another yoga pose designed to help stretch your lower back.
Start by getting down on your hands and knees, with your hands placed forward in front of your shoulders rather than directly below them.
Rock your hips back and lower your upper body so you are sitting on your heels with your stomach resting on your thighs in a prayer position. Keep your hands on the ground, and your head between your arms in a neutral position.
Hold the pose for 20-30 seconds, rise back up to a crawling position, and repeat 2 to 3 times with a few seconds in between each stretch.
This is a stretch to help relax your lower back muscles to relieve tension.
Start by lying on your back with your knees bent and both feet flat on the floor. You can keep your knees bent throughout the exercise, or stretch one leg out along the floor whilst pulling the other knee towards your chest. Use your hands to help pull the knee towards you if necessary.
Hold for 15 – 30 seconds then repeat with the other leg. Repeat 2 to 3 times for each leg.
The sphinx stretch bends your back to strengthen your spine and expand your chest.
Lie down on the floor on your stomach. Rest your upper body on your elbows by placing them directly under your shoulders with your hands placed forward in front of your body (like a Sphinx). Keep your hips on the ground, raise your head, and look forward.
Hold the stretch for 20 – 30 seconds and repeat 2 or 3 times.
The pelvic tilt is good for strengthening your lower back and abdominal muscles.
Start by lying on the floor on your back with your knees bent and feet flat on the floor. Tilt your hips upwards and flatten your back against the floor at the same time.
Hold for 5 – 10 seconds and repeat 10 to 15 times.
The piriformis muscle is located deep in your buttocks and can cause lower back pain if it irritates your sciatic nerve. This particular stretch targets this muscle, aiming to lengthen and reduce its pressure on the sciatic nerve.
Lie on your back with your knees bent and feet flat on the floor. Cross one leg over the other and rest the ankle on the opposite knee. Pull the bottom knee towards your chest (use your hands to help if you need to). Hold for 20 – 30 seconds. Repeat with the opposite leg and 2 to 3 times with each leg.
This twist lengthens your spine, helps improve spinal flexibility, and reduces lower back tension.
Start by sitting on the floor with one leg extended in front of you and the other bent upwards. Place the foot on your bent leg on the outside of the opposite knee.
Place the elbow on the side of your straight leg on your raised knee for leverage, and the other arm behind your back for support. (If your left leg is extended and your right leg bent, place your left elbow on your raised knee and your right arm behind you.) Then twist your body to the right.
Hold the twist for 15-30 seconds then repeat on the other side. Repeat 2 or 3 times per side.
Whilst back stretches are often beneficial for back pain, particularly lower back pain, it’s wise to talk to your chiropractor first. They can recommend specific exercises to suit your particular condition.
Further, if you experience pinching or sharp pain in your back whilst performing any type of back stretch, definitely talk to one.
Doing back stretches regularly is a good way to keep your spine and back healthy and supple. This in turn reduces the risk of developing conditions that commonly lead to back pain – poor posture, sedentary lifestyle, weak back muscles…
However, they should be done correctly to avoid injury or strain. In most cases, this means slowly, gently, and fluidly. Also always start out basic and work your way up in difficulty as you get fitter.
