Flexibility comes from having muscles, tendons, and ligaments that are long and elastic enough to allow for comfortable and safe joint motion. Good flexibility extends your comfort zone to safely accommodate your usual bending and twisting movements, as well as the extra motion that you might use in an unusual situation. This is true for your back as well as for your shoulders, ankles, and knees, all of which can experience sprains and strains when suddenly moved farther than usual.

Having poor flexibility in your upper back, hips, and legs can force your lower back to work harder than necessary. If your shoulders are tight or painful, for example, you will twist your back more than normal during a golf swing or arch your back more than normal when reaching overhead. If your hips, knees, or ankles do not have adequate flexibility, you will bend your back more than necessary when you lift or stoop. On the other hand, having adequate flexibility in those joints will allow you to position your pelvis in a manner that keeps your back in the neutral position. This can help protect your back from injury and from increased pain.

A positive feature of stretching is that it requires little extra time. Many flexibility exercises can be performed while you are doing something else, such as watching television, talking on the phone, reading, or interacting with family members. You can even do some stretches in your car or while you are at work.

Some stretches or exercises may have no benefit if you have upper back or neck problems. Bear in mind to consult your doctor or physical therapist before you begin exercising so that you can discuss whether these exercises are right for you. It is good to recognize the positions and motions that are most comfortable for you. You may find that exercises that flatten your back are easier than exercises that arch your back, or the other way around. In the beginning, you may want to avoid exercises that emphasize movement in directions that increase pain. As you become stronger and more flexible, however, include flexibility exercises that move the back in all directions â “ bending forward, arching backward, twisting, and bending side to side. Gaining greater spinal mobility will allow more movement with less pain.

How much time should you spend on stretching? This is up to you. It is recommended to do repetition between 20 to 30 minutes. You can do a little here and there over the course of your day. Remember, a little is better than none, and more is better up to a point.