4 Great Stretches to Alleviate Back Pain - dummies

4 Great Stretches to Alleviate Back Pain

By LaReine Chabut, Madeleine Lewis

Part of Stretching For Dummies Cheat Sheet

One of the most common body ache complaints is a sore back. In addition to general health benefits, proper stretching can also help relieve back pain. Here are some great stretches to help ease that back pain and just make you feel better in general:

  • Standing pelvic tilts: Place your back against a wall and bend your knees so that you’re in a slight squat. Rest your hands on your thighs just above your knees. Take a deep breath in and as you exhale, slowly tilt your pelvis forward until you feel your lower back against the wall. Inhale and release the stretch by moving your pelvis back to the starting position. Exhale and tilt your pelvis again.

  • Alternating knees to chest: Lie on your back with your knees bent and your feet flat on the floor. Inhale deeply and as you exhale, bring your right knee up toward your chest, placing your hands behind the knee for guidance and assistance. Hold the stretch for 30 seconds, and then lower your leg back to the beginning position and repeat the stretch with your left leg.

  • Kneeling pelvic tilt: Get on your hands and knees, making sure to keep your back relaxed and not arched. Inhale, and as you exhale, pull your butt forward rotating the pubic bone upward. Hold this position for three seconds and then relax.

  • Seated upper back stretch: Sit on the floor with your knees slightly bent and your arms crossed behind your knees. Inhale as you lean forward, letting your chest rest on your thighs. As you exhale round your back and pull away from your knees, but be sure that your arms are locked under your knees. Hold this position for 20 to 30 seconds.