One of the most common pains that adults experience emanates from strain in the back muscles. Back problems can often cause acute discomfort but more often than not can be treated by simple stretching exercises and massage.

To help prevent injury it is important that the muscles of the back are strong and this can be achieved by core strength exercises.

 

Back Stretching Exercise No 1

• Lie on your back on a mat with your knees bent and your feet flat on the floor.
• Tighten the muscles in your bottom and stomach and flatten the small of your back into the floor.
• Hold for a few seconds and slowly relax.
• Repeat.

Back Stretching Exercise No 2.

• Lie on your back and bend your knees with your feet flat onto the floor.
• Hold onto one leg behind the knee and pull the knee towards the same side shoulder.
• Hold and release slowly.
• Repeat with the other leg.

Back Stretching Exercise No 3

• Lie on your back and stretch your arms out at right angles to your body with the palms facing down.
• Bend your knees and pull them up towards your chest.
• Breathe in deeply. Exhale, and keeping both knees together turn them over to one side of your body towards the floor.
• Hold for a second, breathe in and slowly bring your knees back the original position close to your chest.
• Breathe out slowly and repeat on the opposite side.

Back Stretching Exercise No 4

• Lie on the floor on your front.
• Bend your arms and place the palms downwards beneath your shoulders. Your forehead should be towards the ground.
• Push your hands into the ground and lift your upper body as far as you can comfortably go. Your back should be arched and your arms should be as straight as you can.
• Hold and return to the starting position.
• Repeat.

Back Stretching Exercise No 5

• Go onto all fours with your hands directly in line with your shoulders and your knees in line with your hips.
• Breathe in and let your stomach drop down towards the floor.
• At the same time look up as high as you can.
• Breathe out and bring your stomach up, rounding your back and looking at the floor.
• Your chin and your bottom should be lowered whilst your back is rounded.
• Slowly change from one position to the other in a smooth motion.

 

These are just a few of these stretching exercises you should do daily in order to gain relief from back muscle pain.

 

Easy Knee Stretching Exercises

Easy Neck Stretching Exercises

 

Please consult your medical practitioner if you are suffering from any back injury before performing any of the above exercises.

 

 

 

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