Back Stretches For Back Pain – 5 Stretches To Reduce Lower Back Pain

Got Back Pain? Worried about the possibility of developing it? It’s like a nuisance which never goes away. It can be debilitating, and fortunately for you, there are plenty of back stretches for back pain that can provide some relief. Lower back pain and back pain in general is a common complaint among both young and old, so here are a few stretches which can help.

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Trunk Strengthening is a great exercise which has shown evidence of being more effective in treating lower back pain than no exercise.  The great thing about these stretches is that they are simple and easy to do. 

1. Planks

Get onto the floor as if you are going to do a push up. Using your forearms, push your body weight up using your elbows while keeping your back straight and knees off the floor. You can hold this position for a period of time once per day of a minute or less. You may need to build your tolerance up to this exercise. This is an exercise which is designed to add strength to your lower back muscles. This will be difficult to do in the beginning, but you will gradually be able to build your tolerance up to this form of exercise over time.

2. Crunches

Crunches are a great strength exercise for your lower back, and are simple to do. While keeping your feet on the floor, raise your upper back while only using your back and intestinal muscles. This can be done over the course of several repetitions.

3. Leg Ups

This one is a bit tricky, especially if you are a beginner. Begin by laying down flat on the floor, with your arms flat on the floor as well. Lift your legs up from the floor, while using your arms for stability and keeping your back flat. Some people rotate their legs in a circular motion, and others just do repetitions of this exercise multiple times.

4. Torso Rotation

This is something that you can do while you are sitting in a desk chair. For this exercise, all you need to do is to rotate your torso from side to side (using your shoulders) periodically during the day. This can take a bit of the pressure of sitting off your back.

5. Squatting

Squats are a great exercise because they allow you to extend your back in a downward motion and can be done while standing upright. Keep your feet flat on the floor, extend your arms outward, and move your torso in a downward motion.  Stretching your torso downward is able to help you strengthen your back.