Back muscles are very important muscles of our skeletal systems. It is, therefore, of utmost importance that exercises related to back stretches must be done in right way to get rid of the injuries or muscle strain.

There are many stretches to partially or wholly stretch this larger muscle group of our body system. Our back consists a tenuous framework of our body that keeps us upright and in balance; therefore, stretches become all the more important. Further, back stretches rehabilitate a strained back or a pulled muscle in the back. There are different methods of stretching the back muscles like lying down on the floor or standing up. The following are the 5 prominent back stretches that can be conveniently done while at home or at workstation:

1) One of the many back stretches is to lie on the floor on stomach with elbows bent at your side. When you slowly strengthen the elbows to lift up your upper body from the floor, it starts stretching the back muscles. If you feel no pain, then hold for about 10 seconds in this position. Go back to the initial position and repeat the stretch. At will you can do these stretches for about 15 times.

2) You can lye on your back on an even floor and try to press small of your back to the floor. The lower abdominal muscles help bring down the small of your back and the lower back muscles.

3) In another back stretch you can lie down flat on the floor bending knees with the flat on the floor. Then curl into a wall with your hands at back of your thighs or front of your shins and pull your legs to yourself. This stretch benefits at the upper and lower back.

4) One of the back stretches is to lie with knees bent and feet flat on the even floor. While keeping the back flat on the floor turn hip towards one side, either left or right, bringing both bent legs with the rotation. You can feel a slight stretch as the legs start to go down; there is no necessity to completely bring the legs to the floor if at the initial stage it is not comfortable. Keep holding on this pose for about 10 seconds and return to the original position. Repeat for the other side. This stretching exercise is beneficial for back as well as hit muscles.

5) Lie flat on your back; place sole of your right foot on your left thigh and grasp your right knee with your left hand. Gently roll it to the left. Position your knee as close to the floor as possible without your right shoulder leaving the floor. Repeat the same for other side.