7 Simple Stretches That Banish Back Pain

culled from:goodhousekeeping.com

The Basics

If the phrase "Ouch, my back!" is a regular part of your life, you're not alone: 65 million Americans suffer from low back pain. To feel better, try this routine from Gerard Girasole, MD, a spine surgeon, and Cara Hartman, CPT, authors of the book, The 7-Minute Back Pain Solution. Each of these stretches works your core muscles, which support your back. The stronger your core is, the more it protects your back from strain and pain. Do these stretches twice a day if you're having discomfort now, or once a day to help you avoid aches in the first place.

1. Hamstring Floor Stretch

What it works: The back of your thighs
A: Lie on your back with knees bent, feet flat on the floor and arms at your sides.
B: Place your hands (or a belt or towel) behind your right calf or thigh (whichever feels most comfortable and causes you to feel tension in your hamstring) and slowly raise your leg. Straighten it as much as you can until you feel the stretch in the back of your leg. (Keep your leg slightly bent if needed.) Hold for 30 seconds, then switch sides. Do twice with each leg.

 

2. Knee-to-Chest Stretch

What it works: Your Hips, buttocks, and lower back
A: Lie on your back with knees bent, feet flat on the floor and arms at your sides.
B: Contract your stomach muscles and bring your right knee up toward your chest, holding your shin with both hands. Try to straighten your left leg, but if you feel any tension in your back, leave it bent. Hold for 20 seconds, then return to start. Repeat stretch on the other leg.

 

3. Spine Stretch

What it works: Your lower back and sides of your lower back
A: Lie on your back with knees bent, feet flat on the floor and arms at your sides.
B: Contract your stomach muscles, and get into position by pulling your right knee to your chest with both hands and straightening out your left leg on the floor. Extend your right arm straight out on the floor and then, with your left hand, slowly bring your right knee over toward your left side. Turn your head toward your right side (look down your extended arm). Hold the stretch for 20 seconds. Make sure your head, arms and shoulders stay on the floor, and don't arch your back. Return both knees to the starting position. Repeat the stretch on the other side.

 

4. Glute Floor Stretch

What it works: Your buttocks
A: Lie on your back with knees bent, feet flat on the floor and arms at your sides.
B: Contract your stomach muscles and cross your right leg over your left, resting your right foot on your left knee. Then, grab your left thigh with both hands and bring both legs toward your body. Hold for 30 seconds, then return both legs to the starting position. Repeat on the other side.


 

5. Hip Flexor Stretch

What it works: Your hips and the front of your thighs
A: Start on your knees. Bring your left leg to a bent-knee position with your left foot flat on the floor and your right foot behind you. (If you have knee problems, put a pillow under your right knee.)
B: Place your right hand on your waist and your left hand on your left leg for support. Lean forward into your right hip while keeping your right knee on the floor. You should feel the stretch in the front of your right hip. Hold for 30 seconds, then switch sides and repeat.

 

6. Standing Thigh Stretch

What it works: The front of your thighs
A Stand next to a chair or table and hold on to it for balance with your left hand.
B Grasp the top of your right foot (or ankle, if that's easier) with your right hand, and gently pull your heel toward your butt. Make sure your right knee stays facing down and close to your left leg. Hold for 30 seconds, then switch sides and repeat.

 

7. Total Back Stretch

What it works: Your entire back, shoulders, and arms
Part 1: Stand facing a table or counter, a few feet away. Bend your knees slightly and grasp the edge. Your body should form an L shape, with arms straight and head level with shoulders. Hold for 10 seconds.
Then, start part 2:
A: Stand up straight, place your left hand in front of your body with your elbow bent.
B: Bend your right arm over your head as you lean your upper body gently to the left. Hold for 10 seconds, then switch sides and repeat.

 

Bonus: The Anytime Ab Squeeze

You can do this protect-your-back move from a standing, sitting, or lying position. The exercise trains your stomach muscles so they can instantly stabilize your spine during a sudden movement — a fall, for example — to help prevent an injury. It's also a great tummy toner!
A If you're on the floor or in bed, lie on your back. (If you're sitting, straighten up. If you're standing, start at step B.) Place your arms at your sides.
B Inhale, and as you exhale, slowly contract your stomach muscles. Hold the contraction for 5 to 10 seconds (but don't hold your breath — keep breathing!). Repeat 10 times.


 

Bonus: Turn on the Tunes

Music releases feel-good hormones and can also trigger emotional responses that dull your brain's ability to process pain. In fact, chronic pain sufferers reported a 21% drop in throbbing after seven days of tuning in to an hour of soothing songs, reports research in the Journal of Advanced Nursing. The more you like the song, the greater the benefit. Opt for music that calms you, then press play.

 

Bonus: Grab a Beach Ball

A fast fix for backaches may be hiding in your garage. Dust off your beach ball and use it as support whenever you plan to be sitting for long periods of time. Inflate the ball about halfway and place it behind your lower back, in the curve at waist level. When sitting with the ball in place, you should feel an imaginary vertical line tracing from your hips, through your shoulders, to the top of your head.