Gentle Stretching to Reduce Constant Back or Leg Pain

Stretching can be a great benefit for many types of pain. Muscle pain is especially responsive to stretching exercises, and stretching after exercise can prevent stiffening that would otherwise lead to pain later on. Two popular types of exercise programs that incorporate stretching are Pilates and Yoga, but you can do stretching anywhere, with no equipment and only a few minutes of time.

  1. Shoulders

    • Hook your fingers together and place them behind your neck, with your elbows bent. Raise your elbows up and stretch your shoulders. Then tip one elbow down toward your hip as far as you can go, then straighten up and do the same on the other side.

    Back

    • Stand with your feet together. Slowly bend at the waist and try to touch your toes. It's okay if you knees are slightly bent. Feel the stretch in your lower back.

    Hip

    • Cross your legs so your ankle is resting on the top of the knee of the other leg, and then stretch, either by bringing your legs toward your chest (if you're lying down), or bending your chest down toward your legs (if you're sitting up). Another stretch is to kneel on one knee and put the other foot forward with the knee bent. Lean forward with your upper body vertical to stretch the hip muscles.

    Hamstring

    • You need a partner to help with this one. Lie on the ground with knees bent, feet flat on ground. Then straighten one leg up vertically with foot parallel to the ground. Have your helper stretch your leg closer to your head. Be careful to tell your helper when to stop when it starts to hurt.

    Cautions

    • Stretching should be comfortable but not painful. As with any type of exercise, consult a doctor if you've had an injury or have a health condition. If you have been referred to a physical therapist, follow her advice since she is aware of your specific needs and limitations.

    Good Practices

    • Do stretches several times a day. If you do it for a few minutes each time, it's easy to fit it into your schedule. Keep at it and make it a regular part of your routine, even if the pain stops. The pain has likely stopped because of the stretching, but will likely come back if you stop stretching regularly.