Exercises to stretch the back spine

Low back pain syndrome is common in clinical practice and has many different causes. Patients with low back pain are mainly treated by medical methods (90%), only 10% are indicated for surgery. The method of stretching the lumbar spine to treat low back pain syndrome is proven to be effective in practice.

The spine is a complex structure consisting of muscles, ligaments, tendons and bones. It is designed to move from side to side and front to back, as well as carry most of the body's weight. That is why it is important to keep all its parts in good working order.
Regular stretching exercises help keep muscles and ligaments flexible. They can also reduce stress on joints and improve the flow of blood and nutrients throughout the body. Without it, stiffness, limited range of motion, and pain may occur or increase.
Stretching is also an important way to prepare muscles for vigorous activities like aerobics or playing a sport. That's why stretching exercises should also be done before and after a workout to prevent muscle strain, soreness, and injury.
Regularly stretching the muscles, tendons and ligaments that support the spine is an important element of all back training programs. Stretches designed to relieve neck and back pain can be prescribed by a doctor, physical therapist, or spine specialist.
Benefits of stretching include
Relieves tension in the muscles that support the spine; Tension in these muscles can worsen pain from any back pain condition Improves range of motion and overall mobility Reduces the risk of disability from back pain Pain lasts longer 3 months (chronic pain) may require weeks or months of regular stretching for successful pain relief. Stretches may be included as part of a physical therapy program and/or recommended daily at home.
Tips for stretching exercises for the back
Keep in mind the following that can help stretch muscles effectively without injury:
Wear comfortable clothing that does not constrict or restrict movements Start at the neck and work each muscle group down the body. This allows you to use already stretched muscles as you move Don't force your body into difficult or painful positions — stretching should be painless Move slowly and avoid jerking, which can cause muscle strain Stretches on a clean, flat surface, wide enough to move freely. Do not hold your breath. Inhale deeply before each stretch and exhale during the stretch. Stretch for the same amount of time on each part of the body. A set of 3 to 5 stretches is usually enough. As your flexibility increases, you may want to increase the number of repetitions. Repeat the stretch 2 to 5 times — a muscle usually reaches its maximum stretch after about 4 repetitions Stretch one side of the body at a time. Alternate muscle groups and sides.

2.1. Neck stretch Stand with your feet flat on the floor, knees slightly bent, facing forward. Tilt your head slowly forward, bringing your chin toward your chest. Turn your head to the left very slowly until your chin is in line with your left shoulder. Repeat on the right. Tilt your head slowly to the left, reaching over your left shoulder. Repeat on the right. Return to the starting position. 2.2. Shoulder Roll Stand with your feet flat on the floor, knees slightly bent, facing forward. Using slow, fluid movements, roll your shoulders forward 10 times, starting with small circles and working your way up to larger circles. Repeat step 2 turning your shoulders back. Return to starting position 2.3. Chest stretch from the knees Lie on your back with knees bent and both heels on the floor, then place both hands behind one knee and pull toward your chest, stretching your glutes and piriformis muscles in your buttocks.
2.4. Knee stretch: Starting with both knees, move one leg forward so that the foot is flat on the ground, keeping the weight evenly distributed across both hips (instead of one or the other). Place both hands on top of your thighs and gently lean forward to feel a stretch in the front of the other leg. This stretch affects the hip flexors, the muscles that connect the pelvis, and can affect posture if overstretched.
2.5. Piriformis muscle strain. Lie on your back, knees bent and both heels on the floor. Cross one leg over the other, place your ankle on the bent knee, then gently pull your lower knee toward your chest until you feel a stretch in your butt. Or, lying on the floor, cross one leg over the other and pull forward through the body at the knee, keeping the other leg flat. 2.6. Lower Lumbar Rotation This exercise aims to increase the flexibility of the lower back muscles. The weight of the legs provides a stretch, but it can be increased by using your hands.
Lie on your back, straighten both legs. Bring one knee up toward your chest. Then bring through your body, trying to get your inner knee to touch the floor on the other side of your body. Hands can be used to increase rotation if necessary. 2.7. Lower back stretch Stretching the muscles in the lower back can help people with back pain greatly reduce pain.
This lower back exercise targets the erect spine. Lie on your back on the floor. Bring your knees in front of your chest and use your arms to pull them in deeper. Hold the pose for 10 to 30 seconds. Variations: Do one leg at a time or add a swing to stretch the glutes even more.
2.8. Large back muscles The muscles of the large back are often not activated. However, all you need to do in this exercise is kneel on the floor and stretch.
Stand up straight with your arms above your head. Raise your hand as high as possible. Hold the pose for 10 to 30 seconds. The alternative is to hold onto a bar or vertical post and lean back. 2.9. Cat Pose This exercise is similar to the exercises used in yoga, targeting the multifidus and erection muscles.
With all four feet on the floor, arch your back as high as possible. Hold for 10 to 30 seconds and then relax. This can also be done with a back stretch. 2.10. Lower Back This exercise targets multi-angle, internal and external obliques.
Stand up straight, arms crossed in front of chest. Turn your shoulder to the side. Hold the pose for 10 to 30 seconds. 2.11. Side Stretch The classic side stretch works all the muscles on one side of the body, from the arm down to the hip. The muscles that are stretched are the quadriceps (quadratus lumborum), the internal and external obliques.
Stand up and reach above your head with one arm. Lean to the opposite side. Hold for 10 to 30 seconds. Switch sides.

Most stretches are adjustable to an individual's flexibility and pain level, and can be made easier using a wall, door rail, or chair to increase stability during tensioning.
Increasing your flexibility with full range of motion can take time, especially if you are new to stretching or have had back pain for a while. But don't give up. Even if it takes a few months, over time you will see and feel the difference.
Stretching exercises for back pain are very good for the body and mind. Use your back pain stretching exercise routine as a way to not only benefit your body but also relax your mind.
Be sure to talk to your doctor before starting any new exercise or stretching program to make sure there's no limit to the type of stretch you should do. This is especially true if you have recently had spinal surgery. Also, tell your doctor if you have pain when you stretch; it could be a sign that your technique is incorrect or that you have an injury or some other medical problem. Over time and when done properly, back pain relief and stretching can help ease your back pain.

Reference source: sportsinjuryclinic.net