Stretches to Strengthen Your Back

Stretching exercises for your back can not only relieve tension in your back but they can also build muscle. If you've had a back injury or continuing back pain, you should consult a physician or chiropractor before beginning these exercises. In some cases, exercises can result in injury.

  1. Bridge Stretch

    • Get on your hands and knees and place your knees so that they are directly under your hips. Your hands should be directly under your shoulders. Drop your head and pull you hips in, towards your head, simultaneously. Arch your back as high as you possibly can while pulling your stomach in. Hold for five to eight seconds and repeat four or five times.

    Arch Stretch

    • While on your hands and knees, position your knees so that they are under your hips and so that your hands are under your shoulders. Push your hips back and raise your head. Drop your stomach and let your back curve inward. Hold for five to eight seconds and repeat four or five times.

    Knee Twist

    • Lie on the floor on your back and stretch your arms out so that they are level with your shoulders. Bend and then bring your knees to your chest as close as you can get them. Inhale deeply and while keeping knees together, move them to the right and get them as close to the floor as possible. Pause in this spot and hold for three seconds. Bring your knees back to your chest and pause. Inhale deeply and with your knees together lower them to the left side and hold for three seconds. Bring your knees back to your chest. Repeat this exercise five to eight times.

    Face Down Hip Extension

    • Lie face down on the floor with your legs straight out. Tighten your left buttock first and lift your left leg four to eight inches off of the floor. Hold this position for five to eight seconds. You should feel a slight pulling in you lower back. Lower leg and flex the right buttock. Lift your right leg four to eight inches off of the ground and hold this position for five to eight seconds. Lower and repeat exercise by doing three sets of 10.

    Snake Stretch

    • Lie on the floor face down with your forehead touching the floor. Position your hands so that they are palms down and under your shoulders. Push down and arch your back. Hold this position for five seconds then lower. Repeat five times.