Having a stiff back makes it uncomfortable to perform daily tasks, especially when you have a spinal disorder. Although most who experience back pain would rather avoid physical activity, stretching out the muscles, tendons, and ligaments can improve range of motion and reduce the stress put on joints.
If you are experiencing back pain or stiffness, here are three stretching exercises that may help.
Upper Back
While standing, reach your arms straight up above your head. Keep your palms facing inwards and your fingers together. Slowly lower your arms forward to a 90 degree angle, rotating your palms towards the floor. Hold this position for 3-5 seconds and repeat. Remember to breathe regularly while stretching.
Lower Back
Lie on your back and keep your knees bent. Grab one of your thighs, slowly pulling it towards you until you feel a stretch. Hold the position for 15-30 seconds, and then slowly return your leg to the floor. Repeat with the other leg.
Hips
Lie flat on your back and bend your knees. Slowly rotate your hips to the left, keeping your back flat against the floor. Gradually straighten your legs until you feel a stretch, and hold. Return to the start position and repeat towards the right. Breathe regularly and don’t force this stretch. You should not feel pain when stretching.
