Stretches for a Sore Back

LIVESTRONG.COM

Muscle soreness in the upper back can be caused by inflammation of muscle tears from strength training and a build-up of lactic acid. This condition, called delayed-onset muscle soreness, can last between 24 to 72 hours, depending on your fitness level and how well you recover. A high-intensity workout in your back and shoulders can cause DOMS in those areas. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you do specific stretches for your upper back to recover faster.


Wall Press with Rotation

This exercise stretches each side of your upper and lower back and shoulders by moving your body in a repetitive pattern. This helps increase tissue elasticity and range of motion in your joints. Put your right hand on a wall and stand with your body perpendicular to your arm. You should feel a stretch radiating from your right hand all the way to your armpit. Bend your legs slightly and reach your left arm across your body toward the wall. Try to press your left hand to the wall beneath your right arm. Hold the reach for two seconds, and return to the standing position. Do 10 to 20 reps per side. If one side is tighter than the other, do an extra set on that side.

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Ball Lat Stretch

Your latissimus dorsi, lateral fasciae and parts of your upper back reap the benefits of this stretch. The ball allows you to stretch at different angles. Kneel in front of a stability ball and put your hands on top of it in a karate-chop position. Sit back on your heels and lower your torso toward your thighs until you feel a stretch in your back and your armpits. Hold the position for six to 10 deep breaths. Anthony Carey, owner of Function First in San Diego, California, suggests that you do this exercise with one arm to increase the stretch. Place your right hand on the floor beneath your right shoulder. Reach your left hand toward your right above your head. The ball should move with your arm. Hold the stretch for two deep breaths and bend your arm to decrease the stretch. Repeat the movement for 10 reps on each arm.


Standing Back Extension and Flexion

This exercise stretches the connective tissues and muscles that run from the back of your neck, through your back and down to your hamstrings and calves. Frederick recommends this active stretch to improve blood and lymph flow while improve tissue elasticity. Stand with your legs hip-width apart and raise your arms above your head. Inhale and push your buttocks forward, leaning your torso back at the same time as far as you can. Exhale and bend your torso forward, reaching for the back of your calves. Hold this position for two to three deep breaths. Roll your spine back up to standing position, and repeat the exercise five to 10 times.

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References

  • "Stretch to Win"; Ann and Chris Frederick; 2006

  • "Pain-Free Program"; Anthony Carey; 2005


Stretches for a Sore Back courtesy of LIVESTRONG.COM