The Five Top Back Stretches

At some point in their lives, 80 percent of people suffer from back pain, and Americans spend over $50 billion a year to alleviate low-back pain. With proper prevention, like stretching and self-care, medical intervention need not be necessary. By comprehensively stretching the muscles in the back, pain can be prevented and reduced.

  1. Cat and Cow Tilts

    • Release tension from your upper back and neck.

      Come onto your hands and knees with your hands under your shoulders and your knees under your hips. Keep your feet on the floor. With a deep breath in, drop your belly toward the ground, arching your back and lifting your gaze to the ceiling. Feel your shoulder blades release down your back. On an exhale, round your back and tuck your chin in toward your chest with your belly drawing up toward your spine. Continue to move through these Cat and Cow tilts -- moving slowly and breathing slowly -- for five to 10 more repetitions.

    Wall Plank

    • Keep a slight bend in your knees.

      Facing a wall, stand at arm's length with your feet hip-distance apart. Plant both palms against the wall, with your fingers splayed wide and your middle fingers pointing up to the ceiling. Keeping both hands on the wall, begin to walk to your legs back, hinging at the waist, until your body forms an "L" shape. Continue to press through your hands and root down through your feet, allowing your back to release. Stay there for five to 10 breaths.

    Forward Fold

    • Trigger your nervous system to open your back.

      With your feet hip-distance apart and your knees slightly bent, hinge at your hips and let your torso release over your legs. Let your belly rest on your thighs, bending your knees as much as necessary. Form two fists with your hands and place them in the opposite elbow creases. Squeeze your fists in your elbows and continue to let your torso rest against your legs. Relax your head and neck.

    Reclining Twist

    • Twist, rinse and detoxify your back.

      Lie on your back, bend your knees, place your feet under your knees and release both arms out to the side to form a "T." On your next exhale, release both knees over to the right and let your gaze drift over your left fingers. Keep both shoulders pressed into the ground. Stay there for five to 10 breaths and then return both knees to the center on an inhale. On your next exhale, release both knees to the left side and let your gaze travel over your right hand. Stay there for five to 10 breaths and then return both knees back to center.

    Happy Baby

    • Stretch through your spine.

      Lie on your back and bend your knees in towards your stomach. Reach around and grab the outer edges of your feet and then open your knees slightly wider then hip distance. Begin to create resistance by pressing your feet into your hands and drawing your feet in towards your torso. Begin to rock back and forth, left and right, releasing your back towards the ground.