Back Pain Doesn't Need to Be a Spine Chiller

Basic Back Stretches
The back moves in six basic directions, it flexes forward, extends back, sidebends right and left and rotates right and left.

To stretch it thoroughly, ideally it should be stretched everyday in these six directions.

Stretches can be done standing, sitting or lying down and should be held for 30 seconds but should never be forced.

Stretch 1: FORWARD FLEX STRETCH

• Stand with feet hip-width apart, stomach pulled in, spine long.
• Reach up to the ceiling with both hands without arching your back. 
• Slowly let your arms reach down towards the floor keeping your stomach pulled in and fold over from the waist. 
• Don't worry if you can't touch the floor. Let your head and arms hang heavy. If you find it difficult to bend forward then bend your knees.

Stretch 2: SIDE BENDS

• Stand with feet hip-width apart.
• Place your right hand on your right thigh. Pull your stomach in as you take your left arm up and over towards your right side. Imagine there is a sheet of glass in front of you and behind you to keep you well aligned -- your hips should remain facingforwards and level throughout. 
• Repeat on the left side.

Stretch 3: THE TWIST

• Stand with your feet hip-width apart with your arms crossed in front of your body, hands clasping opposite forearms.
• Keeping your hips facing forwards, slowly twist round to the left, using your arms for leverage. 
• Return to the centre and repeat on the left side.

Stretch 4: BACK EXTENSION

• This exercise should be performed last.
• Stand with your feet hip-width apart. 
• Stretch your arms up above your head, then take them back behind you so that you are hyper-extending your back. 
• Keep your stomach muscles pulled in for support. Be careful you don't extend too far back.
• Now repeat the forward flexion to stretch out any tissue that may still be compressed.

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