Adding a stretching routine to your day can help to ease the tension in your body, increase mobility and alleviate pain. The stretches we recommend don’t require any equipment or much time but they can provide sustained pain relief if practiced regularly.
As always, check with your physician first before performing any exercise and keep the following tips in mind:
Chin to Chest Stretch
While standing upright or comfortably seated, begin to bend your head forward, bringing your chin to the chest. Stop when you feel a stretch in the back of your neck and hold. Watch demonstration here.
Ear to Shoulder Stretch
While standing upright or comfortably seated, begin to bend your neck to one side, bringing your ear closer to the top of your shoulder. Stop when you feel a stretch in the neck and hold. Repeat with the other side. Watch demonstration here.
Pelvic Tilt
Lie on your back with your knees bent and hands by your side. Now, begin to tighten the muscles in your lower abdomen and buttocks, flattening the small of your back against the floor. Hold for 20 seconds and release. Watch demonstration here.
Single Knee to Chest Stretch
Lie on your back with both legs bent and feet on the floor. Slowly begin to bend the left knee. Wrap your hands around the knee, shin or thigh and gently pull it closer toward your chest. Hold and then slowly release the leg back. Repeat with the right leg. Watch demonstration here.
Knee to Chest Stretch
Lie on your back with both legs bent and feet on the floor. Slowly begin bringing both of your knees toward your chest. Wrap your hands around the knees and gently pull them closer while also curling your head forward. Keep your shoulders flat on the floor. Hold and then lower your feet back one at a time. Watch demonstration here.
Spine Twist Stretch
Lie on your back with both legs bent and arms spread to the side. Slowly begin to lower your knees to one side until you feel a stretch in your spine. Hold and then release back to starting position. Repeat with the other side. Watch demonstration here.
Seated Lumbar Stretch
Seat comfortably in a chair with your feet flat on the floor. Slowly begin to bend your upper body forward until you feel a stretch in your back. You can wrap your hands behind your knees and pull for an additional stretch or let them touch the floor. As a variation, you can rotate to the painful side. See demonstration here.
Forward Bend Stretch
Stand upright with feet about shoulder-width apart. Slowly begin to bend forward, letting your hands slide down your legs as your body lowers. Stop when you feel tension in your back or the stretch becomes painful. Hold and then slowly come back up to starting position.