You’ll never hear about a cat with a sore back, that’s because they constantly stretch. If you want to relieve your back pain, you’ll take a lesson from our feline friends and use stretches for upper back pain and stretching for lower back problems. It only make sense that tense muscles cause the problem and stretching can bring relief. Stretching also helps loosen the muscles and prevents further injury.
Stretches for Upper Back Problems
Upper back pain can cause headaches and misery but you don’t have to succumb to the problem. You can solve it using a few simple stretches. If you have an exercise ball, that’s even better because you can use it for both upper and lower back problems.
Upper Back Stretch One
A simple stretch you can do at the office doesn’t require any workout clothes or special equipment. You simply lift one arm, keeping it straight and cup its elbow with your other hand. Attempt to stretch the straight arm across your chest without rotating your body. Hold it in place for approximately 25 seconds and then release and stretch the other arm in this manner.
Upper Back Exercise Two
You’ll make your arms look a bit like a pretzel with this one, but it’s great for that hard to reach area under your shoulder blades. Stand up, making certain your back is straight. Put your left hand out in front bent at the elbow to form a right angle. Keep your fingers together and pointing straight in the air. Bring your right arm under and twist it around to grab the thumb of the left hand as it remains in a 90-degree angle. Once your right hand grasps the thumb of your left hand, lift both arms upward. You should feel the stretch between your shoulders.
Stretching Lower Back Muscles
Lower Back Exercise One
Tight hamstrings can be the cause of your lower back pain. Stretching the hamstrings can help bring relief almost immediately. Sit on the floor with one leg extended and the other bent with the sole of the foot resting against the inner thigh of the other leg. Bend forward attempting to touch the toe of the extended leg. You’ll feel a tugging at your thighs and back of the knee. If you want a little more workout, hold a towel in both hands and lasso your outstretched foot with it. You can the slightly pull yourself forward for the stretch.
Lower Back Exercise Two
Try a yoga sun salute for your lower back. Raise your hands to the sky and bend forward at the waist, attempting to touch the ground exhaling as you bend. Bring your body back to a position where your back is parallel to the floor and bent at the waist, inhaling as you move upward. Your fingers should be just a few inches from the floor. Move your fingers downward again, attempting to touch the floor as you exhale.
Using an Exercise Ball for Over All Relief
A stability ball or exercise ball can provide stretch relief for your entire back. Sit on the edge of the ball and bend backward leaving your feet on the ground and touching the back of your hands to the floor on the other side. This exercise provides stretches for upper back muscles and stretching for lower back muscles, besides being very relaxing.
Millions of people suffer from back pain in one way or another. Fast relief from back pain can be obtained by performing stretches for upper back and can even help with sciatica pain relief.
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