Best Stretches for Back Pain
Back Pain in Older Adults
As you get older, you can become vulnerable to back pain. According to Spinal-Health.com, 84% of people over the age of 55 experience some degree of back pain. The exact cause depends on many factors, but one possibility is osteoarthritis of the facet joints in the spine.
There are things you can do to help manage your pain and be more mobile, like stretches for your lower back. These are some of our favorite stretches for back pain.
When Should You See a Doctor About Back Pain?
If you are noticing stiffness in your back or lower back pain, then home care might help. First, you need to know what might indicate a more serious back problem that requires medical treatment. If you experience:
Incontinence
Inability to move
Numbness in your butt, legs, or groin
Fever
Unexplained weight loss
These are all signs that you need to see your doctor before doing anything else. If you just have the occasional stiffness or twinge in your back, applying ice or heat to the area can help.
Combining a little home care with stretches that focus on the muscles and connective tissue that support the spine could be a game changer.
Why Do Stretches for Your Back?
Whether you are experiencing upper back pain or an ache in the lower lumbar region, stretching can reduce tension in the muscles there. Tension in these muscles can worsen an already stiff back.
Lower back stretches for pain make the muscles more flexible and improve the range of motion. Stretches for back pain also reduce the risk of injuring your back when you exercise.
Best Standing Stretches for Back Pain
Coach Lindsay walks you through some great stretches for back pain. These are all done standing up, so you don’t have to get down on the floor.
All you need for these lower back stretches for pain is a sturdy chair or anything you can use to help support your balance. You should do each of these lower back stretches for pain for about thirty seconds.
Neck Stretch
Start these stretches to relieve back pain by working on the neck. Stand with your feet shoulder-width apart. Stand straight with your shoulders rolled back away from your ears. You should have a slight bend in your knees.
Use your left hand to tilt your hand to the left. At the same time, stretch your right arm out a little to add to the tension.
Repeat the exercise, pulling your head to the right with your right hand. Do each stretch for 15 seconds.
Upper Back Stretch
We’ll focus on the upper back as we move downward with these stretches for back pain. Stand with your feet shoulder-width apart. Bring your hands up to shoulder height and interlock the fingers with your palms facing outward.
With your interlocked hands out in front, round your shoulders forward and allow your head to drop. Raise your hands over your head while keeping your fingers interlocked. Tilt to the left and hold the stretch. After a few seconds, bend over to the right.
Move the hands back to the center and then release your fingers, dropping your hands down toward the back and then to the side.
Do the entire stretch from start to finish several times.
Lower Back Stretch
Next, is one of our lower back stretches for pain. Bring your chair next to the right side of your body. Place your right hand on the back of the chair.
Cross your left leg over the right. Raise your left arm overhead and lean to the right over the chair. Repeat the movement on the left. Hold each stretch for about 15 seconds.
Twisted Lunge
Stand in front of your chair and place your left foot on the seat. Shift your weight forward, stretching the right leg back and as the left knee bends more.
Twist your torso towards the bent knee and place your right hand on it. Hold your left hand out slightly from your body to complete the stretch. Lean forward into the lunge a bit more to increase the stretch.
Repeat the movement with the other leg.
Hamstring Stretch and Twisted Hamstring Stretch
Next on our list for lower backstretches for pain is the hamstring stretch. Stand in front of the back of your chair. You should be about an arm and a half two away from the chair.
Bend your body forward at the waist and place both hands on the back of the chair. Push your hips out to the back until you feel a stretch in the back of your legs. Be sure to keep your back straight and your core engaged. Hold for a few seconds, then stand back up.
Repeat the stretch, but grab one knee with the opposite hand this time. Hold the stretch for a few seconds. Repeat the movement, grabbing the other knee.
Figure 4
For this movement, stand in front of the back of the chair. Place one hand on the back for support. Pull the opposite leg up and cross it over the straight one at the knee. You should be creating the “4” shape with your legs. If this is too much for your standing, sit in the chair to do this stretch.
Repeat the exercise with the other leg.
Forward Lean
Stand with your feet a little closer than shoulder-width. Bend over at the waist and try to touch your toes. If you can’t reach them, try grabbing the back of your knees instead or locking your hands behind them. You can also just let your arms dangle down. Slowly roll out of the stretch.
Hold this stretch for 30 seconds.
Side Stretches
Stand with your chair to one side and your feet wide. Place your hand on the back of the chair for support. At the same time, reach the other arm over your head and bend your torso toward the chair. Hold for 15 seconds and repeat on the other side.
More Support for Pain with Mighty
Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.
Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.
