by David Colello

Created on: November 24, 2010

Back pain can be debilitating for anyone who experience it, and even for those around them! Practicing some simple stretches can help to alleviate much of your pain.  Of course, you should consult your physician before performing any stretch or exercise with an injury, but the following are commonly used in such cases.  It should be noted that back pain is often the result of an imbalance in your musculature, so stretching areas other than your back is sometimes necessary.  For instance, more flexibility in your hamstrings and more strength in your abs will both help take pressure off and therefore pain from your lower back.

Deadlift Stretch

Don’t let the name scare you off from this classic stretch, because daily practice with it can do wonders for you.  To perform this stretch, stand comfortably with your legs at shoulder width.  Slowly and carefully bend at the hip, keeping both your legs and your torso straight.  The natural inclination when stretching is to bend or curve the body to lessen some of the pain, but fight this urge.  Only let your torso bend forward until you feel your body weight stretching out your lower back and hamstrings.  You can later hold a weight in your hands to help pull you down into the stretch, but to start use only your body weight.

Hurdler’s Stretch

This standby stretch is used by runners frequently to stay limber, but also is a great way to help back pain.  Start by sitting down on the ground with your legs straight out in front of you.  Bend one leg inwards so that the foot is touching the opposite knee.  Lean forward with your torso until you feel the stretch in your hamstring and back.  Another way to do this is by keeping both legs straight with your heels a couple of feet apart.  Again lean forward, sliding your hands on the ground away from you while keeping your back straight until you engage the stretch.

Back Arch

This stretch can be performed anywhere, even in bed.  When lying on your back with legs straight, inch your shoulders down towards your hip without moving the rest of your body. Keep inching down with the shoulders and concentrate on arching your back upwards starting from your hips and slowly going up to your ribs.  This stretch is completely under your control as far as difficulty level, and you can target specific areas of your back easily and safely.

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