Back Stretches

by WebWriter

Back stretching exercises and tips.

Back Stretching Exercises

Stretches for your back and other parts of your body.

Stretching your back can help to alleviate back pain and stiffeness, and improve posture. These back stretches are ideal for people who suffer from back pain, bend at the waist often, sit in a chair at the computer for many hours or have tightness or stiffness in their back. These are simple back stretches that you can do throughout the day and don't require any exercise equipment. 

Wall Back Stretch:

  1. Stand with your back against the wall.
  2. Press the small of your back and the back of your neck to the wall. 
  3. Hold the stretch for 30-60 seconds.

Back Extension Stretch:

  1. Lie on your stomach, supporting your body with your forearms.
  2. With you elbows and forearms pressed to the floor, use your forearms and your toes to raise your back up and into an arch position. 
  3. As you raise your back relax your stomach muscles. 
  4. Hold the position for about 20 seconds and then relax.
  5. Repeat 3-5 times.

Upper Back Stretch:

  1. Stand up straight.
  2. Interlace your fingers and the turn your palms straight out in from of you.
  3. Extend your arms straight out in front of you, at shoulder length, as far as you can.
  4. Hold for 10 second, relax and then repeat a couple more times.

Pelvic Tilt:

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Take a deep breath and as you exhale flatten the small of your back against the floor. Do not push your feet into the floor to assist with the move, use your abs instead. 
  3. Continue pulling and see how far you can tilt the bottom of your pelvis up.
  4. Hold the position for 20 seconds.
The Back Muscles
The Back Muscles

Back Stretching Equipment From Amazon

StretchMate Orthopedic Back Stretcher
Stretch Mate
$39.95  $20.49
Back Magic Multi-Level Adjustable Back Stretching Devise
Back Magic
$34.95  $15.99
Teeter Hang Ups Spinal Stretch Back Stretcher
Teeter Hang Ups
Only $159.00

How To Lift Properly

Lift properly to avoid back injuries.
  1. Place your feet shoulder-width apart with one foot slightly ahead of the other. 
  2. Look straight ahead and keep your back straight and your chest and shoulders back.
  3.  Squat down, bending at the hips and knees only.
  4. Hold the load close to your body at belly button level.
  5. Slowly lift by straightening your hips and knees, keeping your back straight and don't twist.
  6. When changing direction, keep your shoulders in line with your hips.
  7. Set down the load by squatting with the knees and hips slowly.

How To Sit Properly

Sit properly to avoid back pain and stiffness
  1. Relax your shoulders.
  2. Keep your elbows close to your body.
  3. Use a chair that supports your lower back.
  4. Keep your head level, bent slightly forwards and in line with your torso.
  5. Keep your calves at a 90-100 degree angle to the back of the thighs.
  6. Keep your feet flat on the floor.
  7. Be sure to stand up and walk around periodically.

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Updated: 06/07/2011, WebWriter
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dustytoes on 06/26/2011

These are good stretches and I try to stretch once an hour while working online. I will try them. Thank you!

WebWriter on 06/05/2011

Yes Petunia, especially those of us who site at the computer for hours and hours writing on Wizzley :)

petunia on 06/02/2011

Good advice. we all need to do more of this back stretching, I am sure. I know I do!

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