10 Stretching Exercises To Relieve A Stiff Back

4 min read

stiff back
Team VOW
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We are often annoyed at how the elderly people of our society tend to stigmatize everything, especially body aches, but never do we really talk about it. Maybe, it is time to break free from the stigma associated with youth.

Almost every person on this planet, irrespective of their age, have experienced the dilemma of a stiff back: be it in their lower, middle or upper back. And the pain that comes along with the stiff back? It is unbearable for those who have it bad. 

Nowadays, even people in their late 30’s resort to options like surgery to get rid of a stiff back. However, you can easily save yourself from such painfully stiff backs before it reaches the stage where you are required to go through expensive surgeries. All it takes is a few light stretching exercises for back stiffness and it vanishes like magic. 

Read on to know more about stretching for stiff backs that can help ease your back pain. 

How to get rid of stiff back?

1. Cobra Stretch

Cobra Stretch can be easily termed as one of the easiest and most effective stretching exercises. It not only helps to tone the stomach and reduce the excess fat but also relieves back stiffness by making the spinal cord more flexible. What’s better is that it can be performed anytime (except when you have just eaten, else you will puke your guts out) and anywhere that has enough floor space for your legs. 

exercise for stiff back

While practicing the cobra stretch, make sure that your feet are together and let your upper body rise as high as possible supporting your hands. 

2. Inversion Table

The inversion table is an excellent piece of equipment that can help you stretch your back to a whole different level. Using the pull of gravity, this specially designed equipment helps you to stretch your back and relieve back stiffness. If you are young and experience moderate back pain very often, we suggest investing in one of these. 

We can assure you, you won’t regret it at all. If you suffer from severe back pain, maybe you should visit a doctor immediately and discuss it directly if this equipment can ease you out. 

3. Lying on the Lower Back Stretch

Lying on the floor on your back (on a yoga mat) and stretching can be really beneficial in easing out your stiff back. This stretching exercise is exceptionally effective if you are experiencing pain in your lower back. To practice this stretching exercise, lie on your back on the floor and using your hands, pull your knees in, up to your chest. You need not worry if your lower back comes off the floor. 

Hold this position for 30 to 45 seconds and then release. Breathe normally as you hold this position. 

4. Twist your lower back

Lower back twists are probably a few of the easiest stretches to perform and are generally good exercise to keep fit. These kinds of twists help with stretching your Gluteus Maximus muscles as well as the lower portion of your spinal cord.

stiff back

While performing this stretch, keep in mind not to lift both the shoulders off the floor as you bring one of your legs across your body onto the other side. Hold on to each twist for a good 5 to 7 seconds and repeat it 12 times on each side. 

5. Wrap the fitness ball

For this stretching exercise, you will require a large fitness ball that you usually see in gyms. Support the fitness ball on your stomach and attempt an easy freestyle plank. Do not put any excess pressure on your back while practicing this stretch. Your body should wrap around the ball in a convex position. 

stiff back

This exercise stretches your back the other way and provides you with instant relief from the stiffness and associated pain. Hold on to the position around the top of the fitness ball for as long as you want. 

6. Hyperextension Machine Stretch

Another stretch that involves equipment, the hyperextension machine stretch is very similar to the large fitness ball wrap. You need not have to invest in the equipment at home and can spend a few extra minutes at it in your local gym.

stiff back
(Image source: skimble.com)

Hop on the machine and gently and slowly lower yourself until you feel a full stretch in your lower back. Hold on to the position for 20 to 30 seconds and slowly rise up. Do not hurry while using this equipment, you might hurt damage your back permanently. 

7. Lying static, raise your legs

Lying static, with your legs raised can help your lower back as it induces more pressure on the back from a vertical standpoint. This stretching exercise is easy, extremely comfortable, and more importantly, relieving. You can practice this exercise even if you do not suffer from any back stiffness or back pain. It is particularly relaxing after a hard day at work and your back aches a bit. 

stiff back

To practice this exercise, lie down on your back on the floor, raise your legs, and rest your sheen on a stool, chair, or couch for 15 to 20 minutes. 

8. Glute stretch

The glute stretch is an easy exercise that can be done anytime and anywhere, provided you have enough floor space. If you do not have your yoga mat with you, place a towel on the floor and practice it.

The glute stretch requires you to pull your foot underneath the knee of your other leg. With your hands, pull the leg underneath the other knee towards yourself, so that both the legs are stretched towards your chest. 

This will help you relieve any stiffness in your glutes and lower back area. Hold on to this position for 15 to 30 seconds before releasing.

9. Hyperextension on the fitness ball

Fitness balls are not as expensive as other gym equipment, so if you don’t have a gym membership, you can get one at home. To practice this stretch, support the ball under your stomach and get yourself in a plank position as if you are a superhero ready to take off. However, the only difference is that you need to place your hands behind your head. 

Slowly, try to lower your shoulders, facing the floor, while keeping the ball and your feet steady. Once you begin feeling a full stretch, stop, and bring yourself back again to where you started. 

10. Pelvic thrust

Pelvic thrust is one of the simplest exercises that work your back muscles and relieves any stress or stiffness from the associated areas. It also promotes full body blood circulation. To do this exercise, lie on your back on the floor, bending your legs so that your feet come in next to your hamstrings. At this position, try thrusting your pelvis upwards as much as you can. 

Try these exercises today and feel relaxed after a long day.

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