It is believed that one way to cure the back pain is by devising a program that includes stretching with general light exercises.

The fundamental idea behind this theory lies in the fact that during stretching, the back muscles get stretched which gives the back instantaneous relief. The reasons for pain relief can be elaborated further. Firstly, stretching improves the flexibility, which allows the back to move through its natural range of motion painlessly. Secondly, it sends necessary nutrients to the tissue along the spine that keep the muscles from getting stiff and weak. Thirdly, it helps to prevent further injury to the back. However, people suffering from osreoarthritis or lumbar stenosis should avoid stretching as it may prove to be detrimental to their body.

There are various stretching exercises such as the hamstring stretch, lower back stretch, middle back stretch and upper back stretch. The hamstring stretch involves the stretching of the leg. It might seem strange to stretch the leg to relieve back pain, but actually, the upper leg is important to the support of one’s lower back. This stretch increases the flexibility of the upper leg which helps the lower back. Some hamstring stretches put a lot of strain on the lower back. One of the easiest exercises to do for hamstring is to bend over and touch your toes. The lower back stretch involves lying face down on the floor with hands on each side of the head, elbows on the ground and feet shoulder width apart. Slowly, the body is lifted off the floor in such a way that only the forearms and toes are supporting the body. Now, one needs to contract the buttocks and extend the right arm straight out in front. This position should be held for ten seconds and then the arms are switched. The same can be done with the legs as well. Middle back stretch means standing with feet shoulder width apart, arms extended out to the sides parallel to the floor and knees slightly bent. The person should slowly twist to the right side until he or she feels the stretch in the back; hold for ten seconds and then twist to the left side. Upper back stretch involves standing in the same position as with the middle back stretch. Thereafter, one has to interlock the fingers and extend the arms as far out as possible in front with palms turned away from the body. If the upper back is kept relaxed, one will feel this stretch in the shoulder blade area.

In the case of non-chronic pain, the exercise should be repeated every few hours. Some researchers also suggest the inclusion of some light and low impact aerobics which both alleviates pain and also strengthens the back. This has two fold utility. It is extremely beneficial with back pain when it is actually hurting. Moreover, it further prevents future back pain episodes. Walking is also advisable as an exercise for many as it has a very low impact on the back. Regular walking or working out on a stationary bike in a gym are forms of exercises that have the similar benefits but are less tiring and more enjoyable for most people.

There are some necessary precautions that one needs to take while stretching. It is very essential to know the limit to which the exercise should be performed. One should not feel pain while stretching. The occurrence of pain indicated that one has gone too far and that calls for easing up a little. It should be understood clearly that one should stretch only within one’s comfort zone, hold it for about ten seconds and then slowly release the stretch. Also, the exercise requires slow and smooth movements. Jerking or bouncing the body may result in injury.

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