Best Stretching Movements For The Back

Back stretches can both treat and prevent back cramps and pain. However, they should always be done according to one’s own abilities, and not make any movement by force. Read more in this article!

When was the last time you stretched your back? You can easily get neck or back pain if, for example, you work too hard, sit for hours at the computer, or stare at your phone for too long. If muscle cramps have become a common phenomenon and you are unable to move properly, we recommend doing these stretching movements on your back. They are easy and very effective.

Stretching movements for back pain and aches

The majority of the adult population suffers from back pain as a result of a sedentary lifestyle. If you feel pain while standing or sitting, or if you need to bend your body forward to avoid stiffening your back, do these stretching movements on your back every day:

1. Stretching the buttocks

Lie on your back and stretch your legs.
Lift your right leg as far as possible and grab your thigh with your hands. Hold this position for 30 seconds.

Do the same for the left foot.
This exercise stretches the lower back.

2. Knees to chest

knees to chest: stretching movements on the back

Lie on your back in this movement too, bend your legs and pull your knees as close to your chest as possible. Hold your feet with your hands and pull them a little more towards your chest.
Hold this position for about 30 seconds, rotating your hips from side to side with a swinging motion, and then stretch your legs straight.
You can do the same exercise first on one leg, first on the right and then on the left, for at least 30 seconds on each side.
The resting foot stays bent at the base of the foot on the ground so you don’t lose your balance.

3. Cat

This position is called the “cat position” because it resembles the position of a cat stretching or waking up from a nap.
Keep your palms, knees and toes on the ground. The arms should be perfectly straight.
Bend your back up and then down (tilt your head back as you bend your back down).
Do the movement slowly and repeat 10 times.

4. Spinal stretching

Lie on the mat with your face toward the ceiling and extend your right hand to the side at shoulder height (it should be perpendicular to your upper body).
Cross your right foot over your left so that your right knee touches the floor. You can hold it in place with your left hand. Press down slightly.

Hold this position for 20 seconds and then change sides.

5. Side stretching

This stretch is similar to the one above.
Lie on your back and keep your feet together. Bend your knees and turn them to the right.
Your upper body should be against the floor, along with your head and arms.
Hold this position for 30 seconds and then do the same for the other side.

6. Muhammad stretch

stretching movements on the back and side

This is one of the best known stretches and is usually done after abdominal muscle training. It can also be used to stretch the lower back area.

Support your body with your knees and toes on the mat.
Raise your arms and bring your palms forward onto the floor. Your face should be as close to the floor as possible.

Hold the position for a few seconds before returning to the starting position.

7. Hip stretching

In this movement, it is important to keep your back straight along its entire length. To do this, you can rest on your knees and toes on the floor while keeping your upper body very straight.

Bring your right knee forward and keep the weight on your right leg.
Place your hand on your front knee and move your body towards it.
Hold the position for 20 seconds and repeat for the other leg.

8. Pelvic lift

This movement is also very effective for lower back pain.

Lie on your back and keep your soles on the floor and your hands on the sides of your upper body.
Carefully lift your hips up without lifting your shoulders off the ground. Imagine making a triangle with your body.
Hold this position for 10 seconds, lower your hips and repeat five times.

9. Full elongation

This exercise can be very effective if you have back pain or just after your regular gym workout.

Stand in front of a wall (or table) and support both hands at it at pelvic height.
Slowly lower your back while bringing your legs back.
The aim is to keep your back as straight as possible with the floor and your head relaxed between your shoulders.
You can push your buttocks outwards if that helps.

10. Crossing the leg

This stretch is very effective for back pain.

Sit with your legs and upper body straight.
Hook your right foot and cross it over your left foot.
Hold the side of the foot against the thigh and pull the foot lightly with your left hand. Your right hand should rest on the ground.
Hold this position for about 30 seconds and change sides.

11. Stretch of the arms

Because back pain can be caused by excessive strain on your shoulders, you can also stretch your arms, shoulders, and shoulders to relax the back area.

Sit on the edge of the bed, reach with your right hand over your head and rotate your upper body to the left.
With your right hand, touch the bed for a moment. Repeat on the other side.
Stand, reach with both arms as if you wanted to touch the ceiling and then wrap your arms in an imaginary circle in front of your chest.

These are the best stretching movements for the back; try them and you will notice the difference to the former very soon!