Hamstring stretches, which can help relieve pressure on the lower back, can be performed with a towel. One simple exercise involves lying on the floor and grasping a towel at both ends. Wrap the towel around your foot and extend your leg while pulling on the ends of the towel, holding this position for up to 45 seconds. Repeat with the other leg.
Working the muscles of the hips can also help relieve back pain. To stretch the hip, start by standing in an upright position with your feet shoulder-width apart. Step back slightly with your left leg and bend your right knee. Shift your weight to your left leg and keep it straight. Begin to bend forward while reaching downward to your left until you feel your hip muscles stretch. Repeat the process with the opposite leg.
Neck and Shoulder Stretches
Stretching these muscles can help relieve pain and tension in the upper back and shoulders. A simple stretch to help remedy this involves standing upright and bowing your head until you feel a stretch in the neck and shoulders. A variation of this exercise involves bending the neck from side to side.
Another exercise for the upper back is called a pectoral, or pec, stretch. Stand in a doorway and grab each side of it while leaning forward. You will feel the pectoral muscles of your chest begin to tighten. Hold this position for up to 15 seconds. Complete two more sets for a total of three.
This exercise works your trapezoid muscles, located at the back of the neck and shoulder blades. Begin by lying on your stomach with a pillow placed under your chest. Squeeze your shoulder blades together by lifting your arms off the ground, then lower your arms back to the ground. This should be performed up to 10 times.