Exercises that stretch the back can be used to treat the pain of overworked back muscles. These back stretches are also used in spine rehabilitation. While the workout may at first seem grueling, it is important for those suffering from back pain to undergo an exercise regimen that will not only stretch the back but also help with the circulation of blood in that area.
Occasional back pain is a common complaint among many people. Between 75% and 85% of us will deal with an achy back at some point. Most back pain is experienced in the spine’s lumbar region because it is this area that bears most of weight of a person’s body. Jerky movements like bending or twisting too quickly can damage the back. Poor posture can also cause pain by causing muscle stiffness. Back exercise relieves this stiffness by stretching the muscles.
Make sure that when you perform back stretches or exercises, you do so with smooth and gentle movements. Violent, quick movements can cause further injury. Start slow and easy, then add on to your routine over the next few weeks. If you do not seek (and follow) the advice of an expert when it comes to exercising your back, you can end up hurting yourself instead.
Any exercise routine that you do should start with a good warm up. Back stretches affect the muscles as well as the tendons and ligaments surrounding the back. These muscles and tendons around the spine need to be stretched daily to ensure that they continue moving as they were designed to.
The muscles in the hamstring area also contribute to back pain if they are not properly stretched. Stiff hamstrings are common among those who complain of back pain. The following exercise will help relieve this pain and stiffness:
Here is a very good back stretch and exercise you can try —
- Stand in a relaxed position with your feet shoulder width apart. Bend forward slowly and try to touch your toes while keeping your knees straight. Do not jerk or try to overdo this stretch. If you feel pain, it is OK to stop. You can do this exercise lying down as well. Eventually, as you continue this exercise, you will find your back condition gradually improving.