Performing regular stretching exercises to increase the flexibility in your back can help prevent pain and injury to the back.
According to the website Spine-Health, failing to stretch the buttocks and hips can severely limit spinal flexibility because of the support that the glutes and hips provide to the lower back. In addition to bending exercises, you should also perform rotational exercises to increase the rotational flexibility of your spine.
Exercises to Make Your Back More Flexible by Patrick Dale Stretch your back to keep it flexible.
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Sitting in front of a desk 5 – 6 days a week, running after the kids and daily home chores, light and heavy physical labor – all in their own way can wreak havoc on your body. This is even more especially so because the majority of us do not have and are not particularly careful or knowledgeable about our posture. Taking time to do some basic stretches to suit your particular needs will not only help increase your flexibility, they will also reduce tension and stress whilst allowing you to do your tasks more efficiently, with more safety against injury and discomfort. Inhale & whilst keeping the left knee in that position turn the upper body and head to the right & behind you, during which you should exhale. Bring the soles of your feet together, place your elbows on the inside of your knees & lightly grasp both ankles. Whilst completely relaxed, feet about shoulder width apart, bend the knees and slowly curl down with the shoulders and upper body. She holds a master's degree in exercise and sport science education from Texas State University, as well as a B.A. In addition to focusing on movements that enhance the forward and backward flexibility of the spine, you should add flexibility exercises that enhance side-bending mobility.
The piriformis muscle runs through the buttocks and should regularly be stretched to help prevent back and leg pain.


Using an exercise ball, lie over the top of the ball with your belly against the center of the ball. Sometimes you will even see weight gain first because you put on extra muscle during your exercising instead of shedding fat.
The extra muscle just means it will be easier for you to perform exercises longer and harder. Take hold of the left elbow with the right hand and slowly pull the elbow in a backwards and upwards direction. Hold the stretch for 20 to 30 seconds without breathing deeply, and repeat on the other side. To increase the stretch, press down lightly with the elbows against the knees and lean slightly forward keeping the back straight. On the way up repeat the hands on the knees for stability and help to keep any strain off the lower spine. To perform the side bend, kneel on an exercise mat with a stability ball on one side of you. Then as you feel the tension easing, you can increase the stretch again until you feel the same slight pulling.
Maintain a tall posture at all times and relax the whole body except for the muscles being stretched.
Pull the shoulder blades back and whilst holding this position, slowly move the hands and wrists backwards & forwards for 20 seconds.
Pull your toes towards you & then slowly lean forward with the upper body, back straight, whilst applying downward pressure on the hands.
Bend the left knee, with the upper body slightly forward, back straight and the front knee never moves beyond the toes. Place your right palm firmly on the ground and sweep your left arm out and up, reaching it toward the ceiling as you rotate your torso. In the illustration the right leg remains in the starting position and is the leg which is being stretched. Just as in strength-building exercises, you may want to repeat each exercise several times for maximum benefit.
It is also possible to do the stretch whilst walking slowly, which often helps to relax the body & take strain off the lower back.


Bending your body to the side, lean over the stability ball, reaching your lifted arm as far as you can while staying balanced on your knees.
Grasp behind your left thigh with both hands and pull your left thigh as close as you comfortably can to your torso, simultaneously pulling your bent right leg into your chest. Hold the stretch for 20 seconds having exhaled all your breath whilst taking only short breaths through the mouth while in the maximum extended (bent over) position. Flexion stretches feel good but, because you already may spend a lot of time bent over when you are sitting, it should not be done for too long or too often. To stretch your lower back in flexion, sit on a chair and plant your feet firmly on the floor.
You can also perform this exercise sitting on the floor with your legs extended in front of you or standing. Standing up straight and then arching your back to lean backward is a good example of a gentle spine extension stretch. This means that, when you do have to turn, your spine may feel stiff and your range of movement may be limited. To remedy this, sit on a chair and, keeping your legs still, turn your upper body to the left and grasp the backrest of the chair.
Alternatively, lie on your back and, with bent knees, roll your legs over to the left and then the right. Because few daily movements involve lateral flexion, it is relatively rare that you need to bend to the left or right, but to develop good all-round spine flexibility, you should perform lateral flexion exercises.
Seated or standing and with an upright torso, bend slowly over to one side as far as you can. You can make this exercise more effective by raising the arm on the side you are stretching above your head.



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