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Back Pain Stretching Exercises

The document provides instructions for 5 back stretching exercises: 1. Flexion in Lying to stretch the lower back by pulling knees to chest. 2. Repeated Extension in Lying to stretch the mid and lower back by pushing shoulders up while lying face down. 3. Supported Upper Thoracic Extension to stretch the upper back while leaning over the back of a chair. 4. Doorway Stretch to stretch the shoulders and upper back by leaning into a door frame. 5. Kneeling Lumbar Flexion to stretch the lower back by folding forward while kneeling.

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125 views

Back Pain Stretching Exercises

The document provides instructions for 5 back stretching exercises: 1. Flexion in Lying to stretch the lower back by pulling knees to chest. 2. Repeated Extension in Lying to stretch the mid and lower back by pushing shoulders up while lying face down. 3. Supported Upper Thoracic Extension to stretch the upper back while leaning over the back of a chair. 4. Doorway Stretch to stretch the shoulders and upper back by leaning into a door frame. 5. Kneeling Lumbar Flexion to stretch the lower back by folding forward while kneeling.

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Sameer's Home
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Department of physical education

MANJANNA BP
Physical Education Director
Topic :- Back Pain Stretching Exercises
Back Pain Stretching Exercises
Here are some back stretching exercises suitable for a generally healthy
population to maintain mobility. If you have pain or an underlying or
preexisting condition consult your physical therapist to see if these back
stretches are appropriate for you.
1. Flexion in Lying
. Lie on your back on a bed or on the floor with your head on a pillow.
. Bend your knees up so that your feet are flat on your floor.
. Grab hold of both your knees and slowly pull them up toward your chest. If you
have discomfort in your knees doing this you may grab the back of your thighs.
If your abdomen gets in the way then spread your legs apart and pull up. Keep
your neck and shoulders relaxed during this stretch and breath normally.
. Slowly straighten your arms while continuing to hold onto your knees.
. Repeat the above ten times.

2. Repeated Extension in Lying


1. Lie on the floor or your bed face down.
2. Put your hands at your sides at shoulder level like you are going to do a push up.
3. Whilst keeping your back relaxed and hips on the floor, push your shoulders up and
straighten your arms.
4. Exhale when you reach the top and let your mid back sag as you exhale. Slowly lower yourself
to the starting position.
5. Do not hold this position, but simply repeat the up and down motion 10 times.
3. Supported Upper Thoracic Extension

➢ Sit up on a chair with a back whose height ends in the mid thoracic region -
just at the bottom or just below your shoulder blades.
➢ Slide your butt right to the back of your chair.
➢ Clasp your hands behind your head with your elbows back.
➢ Slowly lean back over the back of the chair so that you are looking at the
ceiling.
➢ Exhale and relax into this stretch.
➢ Return to the upright position.
➢ Repeat this exercise 10 times, don't hold it
4. Doorway Stretch
1. Stand facing a doorway.
2. Put your hands on the door frame such that your shoulders are at 90 degrees (elbows at
shoulder level)
3. Relax and take a small step into the door while keeping your arms and shoulders relaxed.
4. Exhale and hold this stretch for about 30 seconds.

5.Back over a Pillow


1. Sit on the floor with your knees bent.
2. Position a pillow across at about the level of the bottom of your shoulder blades will sit
when you are lying on the floor.
3. Lie back slowly onto the pillow while keeping your knees bent up as far as they will go.
4. Clasp your hands and with your arms straight raise them up and over your head.
5. Keep your chin tucked in, don't allow your chin to stick out.
6. Exhale and relax your chest and ribs.
Kneeling Lumbar Flexion
➢ Kneel down and sit on your heels.
➢ Keep knees about hip width apart.
➢ Place your hands on your thighs.
➢ Slide your hands down your thighs onto the floor in front of you
supporting your weight as your trunk moves down toward the floor. If
you are able to you may rest your forehead on the floor.
➢ Breathe deeply allowing your back to relax and Hold this position.
for 30 to 60 seconds.

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