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Back Stretching Exercises

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The cause of a lot of common back problems (mainly lower back) is weakened core muscles.  This is because the lower spine is supported by the core muscles that consist of the back, abdomen and buttocks.

It only makes sense that strengthening these core muscles will add stability to the lower back and help to reduce lower back pain. These core muscles are our natural defense against gravity so the more stability we have in these areas, the more support they will provide. Let’s look at some stretching exercises that will help to strengthen lower back muscles.

Back Stretching Exercises

(Before beginning any exercise program you should consult your doctor to make sure that you are healthy enough to proceed.)
The Cat: Target - Back. Repetitions: 5
Beginning on all fours with your hands placed directly under your shoulders and your knees directly under your hips. As you drop your stomach towards the floor inhale and look up over your head (cat like motion). Now exhale as you bring your stomach back up, while rounding your back, and tuck your chin and tailbone in. Slowly, move back and forth between these two positions pausing on each cat pose.

The Cobra: Target - back and chest. Repetitions: 5 - 15
While laying flat on the ground with your forehead to the floor, keep your arms bent and palms down on the ground under your shoulders. Push down with your arms as you raise your upper torso and arch your back (imitates a cobra motion). Hold this positions for 3 breaths before slowly bringing your upper torso back down to the ground.

Shoulder, back, arms stretch: Target - shoulder/back/arms. Repetitions: 5 - 10
In a standing position with knees slightly bent, interlace your fingers and extend you arms forward keeping them at shoulder level. Turn your palms out and reach even further until you feel a stretch. Hold this position for ten - twenty seconds.

Chest Stretch: Target - chest. Repetitions: 5 - 10
With your hand behind your back and fingers interlaced, stand with your knees slightly bent. Turn your palms upwards and extend your arms backwards. Do not arch your back.

Side, waist stretch: Target - sides and waist. Repetitions: 5 - 10
This can be done while sitting down but may be more effective when standing with your knees slightly flexed. Place your right hand behind your head and grab your right elbow with your left hand pulling gently. Slowly bend to the left until you feel a gentle stretch. Hold this position for ten to twenty seconds and then switch sides and repeat.

Hamstring stretch: Target - Hamstring (back of thigh). Repetitions: 5 - 10
While sitting, extend your right leg and place the left foot against your right knee. Reach for your foot while bending forward until you feel a slight pull on your hamstring (back of thigh). Hold this for ten to twenty seconds, switch sides and repeat.

Hamstring stretch 2: Target - Hamstring (back of thigh). Repetitions: 5 - 10
Raise you left leg into the air while lying flat on your back. Grab that leg and pull it up further until you feel a gentle pull in the hamstring. Hold this tension for ten to twenty seconds. Switch sides and repeat the process.

Quadriceps Stretch: Target - Quadriceps (front of thigh) Repetitions: 5 - 10
While standing, lift your right foot off the ground and bend it behind the knee. Grab your ankle and gently pull the heel towards your buttocks until you feel a gentle pull on the quadriceps (front of thigh). Hold this tension for ten to twenty seconds, switch legs and repeat.

Wall Back Stretch: Target - back & Neck. Repetitions: 5 - 10
In a standing position rest your back against a wall. Try to press the small of your back and the back of your neck toward the wall and hold this tension for ten to thirty seconds.

Neck Stretch: Target - Neck. Repetitions: as needed
Many people carry their stress in the neck. To loosen the neck muscles stand or sit up straight. Let your head droop forward while keeping the neck and shoulders relaxed. Make sure not to roll your neck backwards and slowly roll it to one side and then let bring it back to the previous position. Rotate from side to side as needed to relax muscles and relive stress. I must stress this again; never roll your head backwards, or in a full circle.