Back Pain Stretching Exercises – 3 Easy Back Exercises You Can Do at Home

When it comes to back pain stretching exercises I can speak from experience. Having herniated discs in my back twice and chose the option both times to heal naturally without surgery, I have come to compile a very good list of back stretching exercises that can help you get rid of a pain by simply implementing a few easy back exercises that only take a few minutes of your time.  

It is important to note that when you injure your back the first stages usually are inflammatory because your body is using a built in system to try to protect the injured area. Make sure before you start to do any exercising or stretching that the inflammation is gone or at least at a safe level so not to cause further injury.

#1 Leg Lift to Stretch Lower Back Muscles

 This stretch consists of lying flat on your back with legs straight out in front of you on the floor. Keeping your leg as straight at possible slowly raise one leg at a time with hands clenched behind your knee and raise it as far as possible. Make sure you give it a good stretch and hold it for 30 seconds. Slowly lower it and repeat with the opposite leg. Repeat for three times for each leg.

 #2 Arm Stretch for Lower Back

 Start this back exercise by getting on your hands and knees. Lower yourself as far as possible so that you are resting on your heels if possible. Slowly reach out straight out in front with your arms at far as you can to give your lower back a real good stretch. Hold for 30 seconds, then rest for 10 seconds and repeat the process 3 times.

 #3 Torso Stretch

 Very easy exercise to do while standing with your feet apart at shoulder width. Place your hands on your hips and slowly rotate from left to right. Sometimes this exercise is called the “wash machine” so think of it in this way if you can not visualize the action. This is not a race so take your time and do this for 2 minutes and then rest for 30 seconds. Do this for 3 repetitions.

 Once you do these easy exercises your back should feel better by being stretched out. A lot of people simply do not do easy stretching exercises that could eliminate or at least help lessen the amount of back pain they suffer. Do some kind of back exercise in your daily routine and in short period of time you may notice that your back feels a lot better and do not have to take medication for relief.  

With 80% of people having some sort of back pain it is vital that you know how to relieve the pain by doing exercises that loosen back muscles. This is very important especially if you sit at a desk all day long without the proper support.