Stretching your back regularly can help alleviate pain, improve flexibility, and prevent future problems. Several effective stretches target different back areas.
Lower Back Stretches
Many sources recommend variations of the following for lower back stretches:
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Knee-to-Chest Stretch: Lie on your back with knees bent and feet flat on the floor. Gently pull one knee towards your chest, holding for 15-30 seconds. Repeat with the other leg, and then try pulling both knees to your chest simultaneously. (Mayo Clinic, Verywell Health, Healthline, BHF, Abbott Newsroom)
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Lower Back Rotational Stretch: Lie on your back with knees bent and feet flat. Slowly roll your bent knees to one side, keeping your shoulders flat on the floor. Hold for 5-10 seconds, then return to the starting position and repeat on the other side. (Provided Reference)
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Spinal Twist: Lie on your back with knees bent and feet flat. Extend your arms out to the sides. Gently drop both knees to one side while keeping your shoulders flat on the floor. You should feel a stretch in your lower back. Hold for 15-30 seconds, and then repeat on the other side. (Multiple sources imply this variation)
Upper Back Stretches
For your upper back, consider these stretches:
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Shoulder Blade Squeeze: Sit or stand tall. Squeeze your shoulder blades together, holding for 15-30 seconds. Repeat 2-4 times. (Alberta Health Services)
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Neck and Upper Back Stretch (Rhomboid Stretch): Sit or stand tall. Clasp your hands in front of you at about shoulder height. Gently drop your head and shoulders forward, feeling a stretch across your upper back and shoulders. Hold for 15-30 seconds. (Alberta Health Services)
General Advice
- Consistency is Key: Perform these stretches regularly for best results. Aim for daily practice, even if it's just for a few minutes.
- Listen to Your Body: Stop if you feel any sharp pain. Gentle stretching is the goal.
- Proper Form: Maintain good posture throughout each stretch to avoid injury.
