Flexibility is one aspect of physical fitness that is often overlooked. In addition to helping minimize the risk of a sprain, muscle tear or other sports injury, stretching can also help to alleviate pain and discomfort associated with a past injury or other chronic condition. For those who are interested in finding safe and effective ways to reduce back pain, learning a few basic stretching exercises could make quite a difference.

Knees-to-Chest Stretch

A simple stretch that can be of enormous benefit to those who suffer from conditions like spinal arthritis, spinal stenosis or even mundane muscle fatigue. The stretch is performed by lying on your back in a supine position before bringing your knees up and pressing them against your chest. The Knees-to-chest stretch is a great way to reduce back pain, improve flexibility and to restore your full range of motion.

Piriformis Stretch

A deep piriformis stretch can help those who suffer from back pain that may be caused by tight hamstrings or damage to the sciatic nerve. There are numerous exercises that target the piriformis muscle that are performed by lying supine and then bringing in a single leg and holding it in a position perpendicular to the body. These stretches are often able to provide tighter focus and greater pain relief than those that are done in a standing position.

Core Stability

Core stability is a broad term that is often used to describe any number of exercises that are intended to strengthen the muscles of the lower back and abdominal wall. Having a strong core is essential for ensuring proper posture and support. Pain management doctors often instruct their patients to adopt an exercise or fitness program that focuses on improving their core strength as part of their overall pain management strategy

Other Stretches and Exercises

Stretching routines often differ considerably in terms of focus, difficulty and the quality and level of results they are able to provide. Those who have suffered a significant back injury would do well to consult with a physician or other healthcare professional in order to determine which stretches or fitness routine is best suited for their needs. If you are primarily interested in stretching in order to prevent or relieve the back pain caused by everyday muscle strain, minor posture issues or a working environment that requires long hours of sitting, experimenting with different stretches in order to see what works is often the best approach to take.

About the author

Kara Masterson

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