How Can Stretching Relieve My Back Pain, And Which Stretches Are Best?

Performing stretches delivers oxygen and nutrients to the muscles of your body which promotes healing and relieves muscle pain. Patients who experience chronic back pain, whether because of a physical condition or an injury, can treat their own condition by performing stretches. While stretches may not relieve all pain, performing the right stretches at regular intervals can make a big difference.

The following stretches may be helpful for anyone living with back pain:

Roll Up In a Ball

Lay on your back and then draw your knees to your chest. Put your head down slightly so that your chin touches your chest. Hold this position for several seconds and then let go. This stretch pulls your back muscles tight and then releases them, increasing muscle suppleness. 

Touch your Knees to Your Chest One At a Time

Lay on your back and pull one knee to your chest. Lock the knee in position by lacing your fingers together and using them to pull the knee upward. Then, release the knee, lay it back on the ground and then repeat this process with the other knee. Do this two or three times per knee. 

Do the Prayer Stretch

Prayer stretch is a yoga pose that stretches the lower back. To do the prayer stretch, get down on your knees and sit on your heels. Next, bend forward so your face touches your knees (or however far you can go), and put your arms straight out in front of you.

Do the Cat Stretch

Get on your hands and knees with your face looking outward straight in front of you. Next, bend your head down so that your face is looking at the tops of your thighs, and arch your back so that you look like a cat being petted along the spine. Then, lift your head back up so that your face is looking out in front of you, and return your spine to its previous position. Repeat this process two or three times. 

Like These Suggestions? See a Physiotherapist!

Stretching is a common therapy method taught in physiotherapy treatment centers, and is one of the major methods of self-healing prescribed to patients. Taking a "whole person" approach, physiotherapists make lifestyle recommendations and implement a variety of therapies to promote healing and pain relief. To find out more about how you can benefit from stretches and other forms of physiotherapy, contact a licensed physiotherapist like Synergy Health Physiotherapy in your area today.