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The Ultimate Back Pain Relief Tips Blog

Feeling Lazy? 3 Back Stretches You Can Do While Watching TV!

Posted by Dr. Jeff Winternheimer D.C. on Thu, May 22, 2014 @ 10:32 AM

back stretchesBack stretches are very important to being able to build up strength in your back.  Back pain has never been more common.  It is experienced by more than one-fourth of all adults in the United States according to a survey completed by the National Institutes of Health.

Back pain is something that you do not have a ton of control over.  What you do have control over, though, is how severe the back pain actually is.  You can control how intense the pain is and how long it lasts by utilizing stretches.  You do not have to do thing such as push-ups or sit-ups.  You can help your pain by doing three simple back stretches.  

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The kneeling swimmer’s stretch

The first of the back stretches is one that is going to help build strength up.  It should be done in a slow manner, while making sure that the motion is flowing and continuous.  If you want to amp up the intensity of the exercise, you should do more reps or extend the length of time that you hold yourself in the rep.  The pivotal aspect of this stretch is to go for full extension of both your arms and legs.

Start the stretch by getting down on the ground on your hands and knees.  Utilize an exercise or yoga mat, if you have one.  Place your knees below your hips.  Make sure your wrists are in line and right below your shoulders, as well.  Your fingers should be in a forward-facing position.

The next step is to make sure you tighten up your ab muscles as this is going to make your spine more stabilized.  Lift up your left arm and make it parallel to the floor below.  The opposite leg, your right leg for this rep, should also be extended out so it is also parallel.  Do your best to refrain from arching your back in any way.  After holding this position for a few seconds, go back to start and repeat with the opposite arm and leg.

The front plank stretch

Another of the popular back stretches is the front plank stretch.  This exercise is great to help build up core strength.  This stretch is performed by lying on your stomach for starters.  You want to have your elbows tucked in very closely to your sides and under your shoulders.  Start to make your front thighs as tight as possible to lift them up off of the ground.  Pull on your toes so that they go towards your shins.  This will help to contract the ab muscles.  Hold this position, with your torso off of the ground, for ten-seconds, and repeat.

Now for the side plank stretch

The last of the back stretches is the side plank stretch.  This does a great job of working your side core muscles.  You start the exercise on your side.  Rest yourself on the elbow and forearm that you are lying on.  Then, push up with your elbow and forearm to elevate off of the ground.  Have your legs extended out and stack your feet, one on top of the other.  While you are elevated, make sure you contract your abs and push to get your hips as high off of the ground as possible.  The goal is to make your body perfectly straight from your legs all the way up to your head.  Hold the position for ten-seconds and repeat.  

 pain study functional disc stabilization

Topics: general back pain, back stretches, exercises & stretches, lower back stretches, lower back pain stretches, hip stretches, leg stretches