30-Second Blog “Snapshot:”
- Most individuals, regardless if they have chronic back pain, can benefit from stretching their back muscles.
- For those with back pain, however, there are certain back stretches that may help alleviate pain and discomfort.
- The pain management specialists at Southwest Spine and Pain Center provide patients with general back stretching tips for their chronic back pain.
Back stretches are a form of conservative therapy that may help patients increase the flexibility and mobilization of soft tissues surrounding their spine. Although good back stretches may not be the end all be all of treatment for patients with chronic back pain, they can certainly help strengthen the back and reduce pain over time.
Before starting a back stretching routine, consult your physician at Southwest Spine and Pain Center to determine whether or not performing back stretches is safe for you. Once given the okay, remember to wear comfortable clothes that don’t restrict movement; stretch on a clean, flat surface, and move slowly through the stretches to reduce your risk of injury.
Your Southwest Spine and Pain Center physician may have other tips such as what type of good back stretches you should perform for your specific condition, so again, be sure to talk to your doctor before trying the stretches below.
Good Back Stretches
Back Flexion Stretch: Lie down (on your back) on a clean, flat surface. Once in position, pull both of your knees to your chest while flexing your head forward to almost meet your knees. Hold this position for 30 seconds, then release. While in the position, you should appear as if you’re balled up, or in the fetal position.
Knee to Chest Stretch: Similar to the back flexion stretch, you’re going to want to lie down (on your back) on a clean, flat surface. Then, place both hands on top of your right knee and pull the knee to your chest. Hold the position for 30 seconds, then release. Repeat this same stretch with your left knee.
Lumbar Extension Stretch: Lie on your stomach with your elbows bent and to your sides, and with your palms placed flat on the surface beneath you. Keeping your hips and pelvis on the floor, lift your upper torso as high as what's comfortable. Hold the position for 30 seconds, then release.
Child’s Pose Stretch: While on your knees, begin this stretch by resting your buttocks on your heels. Stretch your arms and hands forward to lengthen your spine. Reach forward as much as possible, while still maintaining a normal level of comfort. Hold the position for 30 seconds, then release.
If chronic pain is impacting your life, don't wait to schedule an appointment at Southwest Spine and Pain Center. With multiple locations across the state of Utah, the pain management specialists at Southwest Spine and Pain Center are dedicated to helping those who suffer from chronic pain live the life they want to! To schedule an appointment, visit our locations tab!
The advice and information contained in this article is for educational purposes only and is not intended to replace or counter a physician’s advice or judgment. Please always consult your physician before taking any advice learned here or in any other educational medical material.