Back stretching exercises include:

• Lower neck and upper back stretch:
• While standing, place your hands together in front of you.
• Bend your neck and back forward while you keep your knees straight.
• Reach toward the floor.
• Seated low-back stretch:
• Sit on a chair with both feet planted squarely on the floor.
• Bend over by placing your head between your knees.
• Touch your fingertips on the floor between your feet.

Perform back and abdominal strengthening exercises after the pain has resolved. Talk to your doctor or physical therapist about exercises that are right for you.

Performing these exercises regularly can help reduce chronic back pain:

• Abdominal crunch:
• Lie flat on your back with your knees drawn up to 90 degrees and your feet planted on the floor.
• Place your hands behind your head and begin by slowly raising your shoulders 1" off the floor.
• Then return to the resting position.
• Focus on flexing the abdominal muscles when you raise your head and shoulders.
• Do not use your arms to lift your head and bend your neck.
• You must use your stomach (abdominal) muscles to perform the exercise.
• Shoulder shrugs: rotate shoulders upward and backward.
• Lower neck and upper back stretch:
• Stand up; place your hands together in front of you.
• Bend your neck and upper back forward.
• Reach your hands toward the floor.
• Seated low-back stretch:
• Sit on a chair with both feet planted squarely on the floor.
• Bend down and place your head between your knees.
• Touch your fingertips on the floor between your feet.