This series with 10 stretching exercises for back pain help relieve pain and increase range of motion, providing pain relief and muscle relaxation.
They can be performed in the morning, on waking, at work or whenever needed. To improve the effect of stretching, what you can do is to take a hot shower before because it helps to relax the muscles, increasing the effectiveness of the exercises.
How to lengthen correctly
Muscle stretching exercises should be done before and after physical activity and also serve as a form of treatment when indicated by the physiotherapist because they improve muscle flexibility, prevent and treat muscle and joint pain.
During stretching it is normal to feel the muscle stretching, but it is important not to force too much to not harm the spine. You should hold each position for 20-30 seconds, repeat the movement 3 times, or hold each position for 1 minute, followed.
If you feel any pain or tingling sensation, consult a physical therapist, so that it indicates a more appropriate treatment.
1. Fold the body forward
With your legs together bend your body forward as the picture shows, keeping your knees straight.
2. Stretch leg
Sit on the floor and bend one leg until you place your foot close to the intimate parts, and the other leg being well stretched. Bend the body forward, trying to support the hand on the foot, as shown in the image, keeping the knee stretched. If it is not possible to reach the foot, reach the middle of the leg or ankle. Then do with the other leg.
3. Get to the ground
This is similar to the first exercise, but can be done with more intensity. Effort should be made to try to place your hands on the floor without bending your knees.
4. Stretch the neck
Tilt your head to the side and keep a hand holding your head, forcing the stretching. The other hand may be resting on the shoulder or hanging over the body.
5. Tilt your head back
Keep your shoulders aligned and look up, tilting your head back. You can place a hand on the neck for comfort, or not.
6. Tilt your head down
With both hands overlapping the back of the head, you should tilt your head forward, feeling your back stretch.
7. Sit on the heels
Get on your knees on the floor, then lean your buttocks on your heels and bring your torso to the floor, keeping your hands stretched out in front, as the picture shows.
8. Put your hands on your back
Sit with your legs bent, in a butterfly position, and with your back straight, try to approach the palms of the hands, as shown in the picture.
9. Turn the back
Sit on the floor, support one hand near the butt and tilt the trunk back. To help maintain this position you can bend one of the legs and use it as an armrest, as the picture shows. Then repeat to the other side.
10. Pyramid with hand on the floor
With your legs apart, open your arms horizontally, and lean your body forward. Support one hand on the floor in the center, and turn the body to the side, keeping the other hand stretched out. Then repeat to the other side.
