Back Stretches

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.

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.