Video:How to Do Back Stretches for Back Pain

Transcript:How to Do Back Stretches for Back Pain

Dealing with back pain is more common than you might think, and is one of the most common reasons people call in sick or head to the doctor's office.  But with a few simple stretches done regularly, keeping your body in line and feeling good has never been easier.

Why Back Stretches Are Important

Regular stretching is an important part of keeping your body in good shape now and for the future.  As with any exercise routine, be sure to start off slow and ease into it, and consult your doctor if you have any questions or concerns.

And if you feel any pain during this or any stretching routine, back off right away.  Remember, these stretches are designed to ease the pain, not cause it.

Performing Back Stretches for Back Pain

Start by doing a light warm up––cold muscles are much harder to stretch and are much more prone to injury.  Five to ten minutes of brisk walking or marching in place will do the trick.  Next, find a space where you have room to move, and try the following stretches:

#1 Back Flexion

Start by lying on your back with your knees bent and feet flat on the floor.  Placing your hands on the back of your thighs, slowly pull your knees toward your chest, while simultaneously lifting your head off the floor as your body assumes a ball-like shape.

As with all these stretches, go as far as you can into the stretch until you meet your body's natural resistance.  Hold for a few seconds, then push just a little deeper, and hold for up to 30 seconds, then release and repeat it one time.

Once again do not push to or beyond the point of feeling any pain.  Pain bad, stretch good.

#2 Pelvic Twist

Starting in the position as before, with your arms relaxed at your sides, slowly rotate your hips to the right, bringing your knees toward the floor beside you until you feel a gentle stretch in the lower back and hip.  As much as possible, keep your lower back on or parallel to the floor.  Hold for 30 seconds, then switch to the other side.

#3 Forward Bend

Using the back of a chair or other stationary object, stand with your legs shoulder-width apart and place your hands roughly hip height in front of you, then slowly bend forward at the waist keeping your back flat.  Bend as far as comfortable and allow the tension to drain from your back and hamstrings.  Hold for 30 seconds, and slowly return to an upright position.

#4 Cat/Cow

Kneeing on the floor on all fours with your palms facing down, start by curling you back up toward the ceiling, head down, and hold for a count of 10.  Relax and return to your neutral starting position, then pull your stomach down to the floor, hollowing out your back and raising your eyes toward the ceiling.  Hold for a count of 10 and return to neutral.  Repeat the whole cycle up to six times.

Cat/Cow and this final stretch are classic yoga stretches––just be sure to really ease into them gently, and don't push too far, especially as you're starting out.

#5 Back Bend

This next stretch is an advanced one and you should do it only if your back is very strong. With your knees on the floor and your torso in an upright position, place your hands on your lower back, fingers pointed down.  Slowly bring your shoulders back and down as you bring your elbows together.  Once you feel the stretch, hold, then push a little deeper if you can, then hold up to 30 seconds, and repeat once.

Keep up this regime on a daily basis and you'll not only feel old pains begin to disappear, you'll be getting your back and spine into great shape for years to come.

I'm Jonathon Stewart with About.com.