Stretching exercises are a great way to relieve back pain, but also to prevent its onset. In addition to reducing pain, these exercises help you relax and increase range of motion, providing quick pain relief.
Stretching exercises can be performed at any time of the day, but ideally they should be done frequently throughout the day, especially for people who work sitting or in the same position for a long time. A good way to follow this recommendation is to take a 5-minute break to stretch between every 2 hours of work, for example. See some simple stretches to do at work.
At the end of the day, these exercises can still be done to help you relax and sleep better. To improve this effect, you can take a hot bath beforehand, as the heat helps to relax the muscles, increasing the effectiveness of the stretches.
Main exercises
The main stretching exercises for back and neck pain are:
1. Bend your body forward
With your legs together, bend your body forward as shown in the image, keeping your knees straight.
2. Stretch your leg
Sit on the floor and bend one leg, until your foot is close to your private parts, and the other leg is well stretched. Bend your body forward, trying to rest your hand on your foot, as shown in the image, keeping your knee straight. If it is not possible to reach the foot, reach the middle of the leg or ankle. Then do it with the other leg.
3. Get to the ground
This is similar to the first exercise, but can be done with more intensity. You should make an effort to try to place your hands on the floor, without bending your knees.
4. Stretch your neck
Tilt your head to the side and keep one hand holding your head, forcing the stretch. The other hand can be resting on the shoulder or hanging along the body.
5. Tilt your head back
Keep your shoulders aligned and look up, tilting your head back. You can place a hand on the back of your head for greater comfort, or not.
6. Tilt your head down
With both hands overlapping the back of your head, you should tilt your head forward, feeling your back stretching.
7. Sitting on your heels
Get on your knees on the floor, and then place your buttocks on your heels and bring your torso closer to the floor, keeping your hands stretched out in front, as shown in the image.
8. Placing your hands behind your back
Sit with your legs bent, in a butterfly position, and with your back straight, try to bring your palms together, as shown in the image.
9. Twisting your back
Sit on the floor, place one hand near your butt and lean your torso back. To help maintain this position, you can bend one of your legs and use it as a support for your arm, as shown in the image. Then repeat for the other side.
10. Pyramid with your hand on the floor
With your legs apart, open your arms horizontally and lean your body forward. Place one hand on the floor, in the center, and turn your body to the side, keeping the other hand stretched high. Then repeat for the other side.
11. Knee to chest
Lie with your back on the floor and your knees bent. Bring your knees close to your chest, and you can help with your hands. At the same time, you should keep your shoulders relaxed and your head on the floor. Then, bring your head towards your knees, making your upper back stretch.
12. Lower back stretch
Lie with your back on the floor, with your knees bent towards your chest and your arms extended. Let your knees fall to the left side, making a small rotation in your spine. The intensity can be increased with the help of the left hand. The head should turn in the opposite direction of the legs, that is, to the right. Then, repeat the exercise on the opposite side.
13. Cat position
To get to the starting position, you should be on all fours, placing your hands and knees hip-width apart. Then, slowly arch your back, as if you were going to lift your abdomen towards the ceiling. Maintain this position for a few seconds and then return to the starting position.
14. Cow position
The cow position is the opposite of the cat position. The starting position is also on all fours, with your arms and knees hip-width apart. Then lift your head and let your pelvis drop, bending your back towards the floor.
15. Seated Forward Stretch
Sit on the floor with your legs stretched forward and gently bend your hips forward, lowering your belly to your thighs, trying to touch your heels. You should stretch until you feel slight tension in the back of your legs and lower back.
How to stretch correctly
During stretching, it is normal to feel the muscle stretching, but it is important not to force it too much so as not to harm your spine. You must maintain each position for 20-30 seconds and repeat the movement at least 3 times, or maintain each position for 1 minute in a row.
If you feel any pain or tingling sensation, you should consult a physiotherapist to assess the presence of any physical changes and to recommend specific stretching exercises.
