Regularly stretching the muscles, tendons, and ligaments that support the spine is an important element of all back exercise programs. Stretches designed to alleviate neck and back pain are likely to be prescribed by a doctor, physical therapist, or spine specialist. Show
See Specialists Who Treat Back Pain Stretching key parts of
the body can help alleviate lower back pain. Benefits of stretching include:
Pain that lasts longer than 3 months (chronic pain) may require weeks or months of regular stretching to successfully reduce pain. Stretches may be included as part of a physical therapy program, and/or recommended to be done at home on a daily basis. See Types of Back Pain: Acute Pain, Chronic Pain, and Neuropathic Pain advertisement General Tips for Stretching to Relieve Back PainInfographic: Stretching for Back Pain Relief (larger view) Basic stretches for neck pain are convenient enough to be done on a regular basis throughout the day, such as at home, at work, or even in the car. Some examples include:
Keeping the following in mind can help effectively stretch the muscles without injury:
Below are examples of stretches targeted for the neck, upper back, and the lower back. In This Article:Neck and Shoulder StretchesStretches that are not recommended include neck circles (where the head is repeatedly rolled around the neck) or quickly stretching the neck forward and backward or side to side. These stretches may cause muscles strain or place additional stress on the cervical spine. See Neck Stretches
Video: 4 Easy Stretches for Neck and Shoulder PainSee how to correctly perform the 4 neck stretches listed above. Watch Now Stretches for Low Back Pain
See how to correctly perform the 4 back stretches listed above. The above are representative samples of the types of stretches commonly prescribed. Most stretches are adaptable to accommodate an individual’s flexibility and level of pain, and can be made easier by using a wall, door jamb, or chair for added stability during the stretch. References
Is it better to stretch or rest a sore back?Research shows that: Lying down longer than a day or two day isn't helpful for relieving back pain. People can recover more quickly without any bed rest. The sooner you start moving, even a little bit, or return to activities such as walking, the faster you are likely to improve.
What stretches should I do if my lower back hurts?7 Lower Back Stretches to Reduce Pain and Build Strength. Child's Pose.. Knee-to-chest.. Piriformis stretch.. Seated spinal twist.. Pelvic tilt.. Cat-Cow.. Sphinx stretch.. What should you not do with lower back pain?And there are some things you should stop doing as a part of treating your back pain.. Stop Slouching. ... . Stop Avoiding Exercise. ... . Stop Searching for a Miracle Cure. ... . Stop Lifting Heavy Things. ... . Stop Repetitive Bending. ... . Stop Looking for a Specific Diagnosis. ... . Stop Trying Passive Treatments. ... . Stop Listening to Back Pain Horror Stories.. Does stretching your back relieve back pain?Stretching key parts of the body can help alleviate lower back pain. Benefits of stretching include: Reducing tension in muscles supporting the spine; tension in these muscles can worsen pain from any number of back pain conditions. Improving range of motion and overall mobility.
|