Back pain is a common reason for absence from work and for seeking medical treatment. It can be uncomfortable and debilitating. Most of the elderly people are experiencing back pain at some point in their lives, out of them around 10 percent of the people will be needing surgeries. For others, it can be treated with medicine or without undergoing surgery.
Auxx me has prepared a set of stretching exercise in order to ease the back within a very short period of time.
Stretch #1
• You need to bend your knees and sit on the floor. Subsequently, you need to put hands with palms down in front of you.
• You need to spread your knees as wide as possible. But do not strain them.
• Without lifting your feet, you need to try to touch the floor with the inner side of your thighs.
• You need to lower the chest as close to the floor as probable. For this stretching, you can get down on your forearms. You need to be in this position for up 30 seconds.
Stretch #2
• You need to Sit on the ground with your back straight. Straighten your legs in front of you.
• After that, you have to Bend your left leg and bring the foot to the inside of your right thigh.
• And Bring your arms frontward and stretch along your right leg toward the toes. hold in this position for like 30 seconds. Once you are done with one leg, repeat the same with other leg
Stretch #3
• You need to Sit on the floor, slanting against the wall. Bend your legs and pull your heels up to your pelvis.
• You need to Press the feet together and lower the knees. Hold on your legs and pull your heels toward your pelvis as close as possible. Be in this position for 5 deep breaths.
• Then slightly stretch forward, lowering your head for 5 breaths.
Stretch #4
• You have to Lean on your knees and arms. Place the knees under the hips, and the hands under the shoulders.
• So then Get up on your toes, raise your knees slightly, and then raise your left hand. Bring the right leg under the body and put the foot on the floor.
• Roll the hips, then pull them toward the ceiling.
• You have to Stretch your left arm toward the wall, turning your chest to the floor. Hold this pose for a few seconds. Then return to the starting position and repeat the twist on the other side.
Stretch #5
• You need to Stand up straight and spread your legs 3-4 feet apart. Raise your arms to shoulder height and spread to the sides, palms down.
• You need to Turn the left foot 90 degrees to the left, and the right foot slightly inward. Turn your left thigh out and bend your knee, forming a right angle. Try to keep the thigh parallel to the floor.
• You need to Bend your left hand and lower it on your left knee. Raise the right hand straight up toward the ceiling.
• You need to Stretch the hand to the head, behind the right ear with the palm down. Turn your head and look at your right hand. Hold this position for 30 seconds. Repeat the stretch with the other side.
Stretch #6
• You need to Spread out your legs as wide as possible, preferably 3-4 feet. Turn your left foot 90 degrees and the right one 45 degrees to the right.
• You need to Straighten your legs and unfold the right thigh in line with the foot. Raise your hands to shoulder level, parallel to the floor.
• You need to Bring the right arm forward and slowly lower it toward the right foot. Extend your left arm toward the ceiling.
• You need to Stretch your hands slightly. They should form one straight line. Stay in this position for 5 deep breaths, then repeat on the other side.
Stretch #7
• you need to Stand in a downward-facing dog pose. Step your left foot forward in between your hands.
• you need to Lower your right knee to the floor and slide your foot out until you feel a stretch. Raise your chest with your hands on your left knee.
• you need to Sweep your arms up along your ears. Stay in this position or do a gentle backbend. Hold for 5-10 breaths, then repeat this stretch on the other leg.
Stretch #8
• You need to This stretch also starts from standing in a downward-facing dog pose. Raise your left leg and step it to the outer side of the left hand.
• You need to Lean on your palms and bring your chest forward.
• You can stay in this position or you can lower down on your forearms. Stay in this pose for 5 breaths, then repeat on the other side.
If you are unsure of your health status, if you have previous injuries or have multiple health problems, speak with your doctor before starting stretching activities. Working with your doctor ahead of time can help you plan the stretching exercise that’s right for you. And that’s a good first step on your path to physical fitness.

I am a Business Management graduate from the University Of Staffordshire (UK) and a qualified personnel officer who completed the National Diploma of Training and Human Resource development at Institute of Personnel Management (Sri-Lanka).
Apart from my professional career in the field of HRM, I am also a freelance writer of web and business contents.