There is a good way to get a good back stretch for back pain that most people probably haven’t thought of. Its what I do everyday to prevent back pain. You should try it too! Stretching is really great for you!
Stretching is a large part of Yoga and Pilates exercise programs. That is why the people who practice these arts are in such great physical shape, and are extremely flexible! These programs also promote increasing core muscles, which is a very important part of fitness.
There are a few ways to incorporate good stretches without even leaving your house.
1) Use any Overhead Door Sill! - To get a good back and body and stretch, do this:
Extend your arms, grab the top of the door sill and stretch every muscle in your body; from your legs to your butt to your back to your neck to your shoulders to your arms. Gently turn from side to side while standing stretched in the doorway.
Don’t forget the abdominal's and your buttocks while you are stretching!
Tighten your abs and your butt. Tighten your abs as hard as you can while you stretch. Hold them tight while squeezing your butt cheeks hard too. Hold this stretch for as long as you like.
This really gets the kinks out, tones your muscles and makes you feel taller and gives you a really good back stretch!
If you are a female who is shorter and can’t reach the top of the door sill, then put on some high heels or platforms and do the stretch.
If you are male and too short, then use a stepping stool. Use anything that will elevate you.
If you’re just really tall, then hang in the door way. That will elongate your torso and give you a good back stretch too! You'll be amazed! Afterwards you will actually feel taller!
2) Get rid of back pain in bed! - Use the edge of your mattress to get the kinks out of your back and do this:
Sit down on the edge of your bed with your feet slightly straddled and on the floor.
Lay back completely. Start gently rock your legs back and forth, from left to right. Very slowly and incrementally start sliding your buttocks down towards the floor.
GO VERY SLOWLY!
See if you can feel the vertebrae in your back as they stretch out. Keep gently rocking your legs back and forth very slowly while you're moving down your vertebrae.
If you find areas of pain stay on that spot if you can bear it, and gently rock your legs back and forth, left to right on that spot.
Repeat this several times is desired.
This only takes a few minutes to do this. It will render you more flexible and make you feel much better! Its an elongating stretch we can all do!
3) The Infant/Child Pose in Yoga
Instructions
1. Kneel on the floor
2. Spread the knees as wide as the mat, keeping the big toes touching.
3. Bring the belly to rest between the thighs and the forehead to the floor.
4. There are two possible arm variations. Either stretch the arms in front of you with the palms toward the floor or bring the arms back alongside the thighs with the palms facing upwards. Do whichever feel more comfortable to you.
4) Back Stretch
This is extremely simple and easy to do. If you don’t know the pose, then do this:
Lie flat on your back on your bed.
Gently bend your knees and draw both legs into your chest.
Give your legs a big hug with your arms. Hold this position for as long as you like then gently let go or repeat. Then relax!
Use this technique to get a good back stretch. Do it a few times a week to prevent back pain!
5) Salute to the Sun - There is a step by step Pilates exercise called Salute to the Sun. The very first move in the exercise is one of the best ways to stretch your back. Do this:
Stand with your legs together and arms down by your side.
Lift up your arms up straight towards the ceiling/sky. Stretch up and hold. Your arms should be by your ears. Keep your arms beside your ears.
Gently bend backwards (keeping your arms by your ears) as far back as you can, stretching your arms out as much as you can.
Gently bend forwards and stand as you were before. Bring your arms back down beside your body. Repeat as you like.
You should feel a good back pop when you do this back stretch. If you want to know how to do the entire exercise, check this lady's video out and see if you can handle it! (If your back isn't in pain only!) She doesn't bend backwards like I was taught, but its still a good exercise to learn. It stretches and works every major muscle in the body.
6) Pilates and Core Training - These are very good exercise programs to increase your flexibility. They both combine stretching and building core muscles. Both of these exercise programs will also decrease your chances of back injury or back pain.
