Gentle Stretching to Help Back or Leg Pain

Every Morning and Evening

• Stretching should be done twice daily for best results, not only when you exercise. Do your stretches in the morning when you wake up and again right before bed to help you remember to make stretching a part of your daily routine.
  Incorporating the stretches into your life is necessary when rehabilitating any area of your body, including your back and legs.

Stretching Tips

• To get the most out of your stretching, follow these tips:
  Warm up for about five minutes before stretching, if possible. As a possible routine, try the first spine stretch, then get out of bed, do five minutes of cardiovascular exercise, if this fits into your rehabilitation program, and continue on to the remaining stretches.
  Wear comfortable clothing. Only stretch enough to feel a slight pull. Stop if you feel pain, No bouncing. Hold the stretch for about 30 seconds.
  Pay attention to your body's position while you are stretching. Often, optimal stretching does not occur because the body has moved out of position as you hold your stretch.
  Breathe into your stretch. As you hold your stretch, stay quiet, focused and relaxed, breathing deeply.

Back Stretches

• To gently stretch your spine, you can try this stretch as you wake up in the morning before you get out of bed. Lying on your back, bring both knees to your chest as you curl your head and neck forward. Wrap your arms around your calves as you feel the stretch along your spine
  On the floor, or on a very firm mattress, lie on your back, legs extended. Lift one leg at a time to vertical, using a towel wrapped behind your ankle and held by both hands for support. Repeat on other leg.
  Standing on the floor, gently fall forward, trying--but not forcing--to touch your fingers to your toes. This stretch will stretch the hamstrings, which, according to Dr. Peter Ulrich, will help to control lower back pain.
  Upper back pain is often caused by a tight neck or shoulders. To help your upper back, try these:
  Standing, with head straight, bend your head to try--but not force--to place your ear to your shoulder. Hold, then repeat on other side. Next, gently move your head down, to try--but not force--to place your chin to your chest.
  For the shoulders, try the following: Standing, with shoulders relaxed, shrug the shoulders up as high as is not painful, hold, then release. Now pull the shoulders down, in the opposite motion, hold, then release.

Leg Stretches

• The butterfly stretch is an inner thigh stretch. Sitting on the floor, touch the soles of your feet together, bringing them as close as comfortable to your crotch. Your legs form the wings of a butterfly. Gently press your knees to the floor, remembering not to induce pain. Hold, then release.
  Bring one leg in front of the other, keeping the front leg bent at the knee and the back leg straight. This is often called the lunge. Place your hands on your front knee for support. Hold, then release.
  Finally, this last stretch helps with balance and to stretch the front of your thigh. Standing straight, bring one foot up to try to touch your buttocks. Hold your foot with your hand, and either try to balance, or support yourself by holding a bar or piece of furniture with the other hand. Hold the position, then release.