Whether you suffer from chronic back pain or if you just get the occasional twinge, stretching your back regularly can help to keep the muscles of the spine flexible. When the muscles become too tight, painful back spasms can result. Following a regular stretching routine may help to prevent the spasms from happening. Consider adding additional stretches for the neck, shoulders, hips and hamstrings as a comprehensive routine. All of these stretches can help the back.c

Begin your back arch stretch by getting down on the floor or exercise mat on your hands and knees. Starting from a neutral position, with your back and neck in alignment (head facing the floor) and your knees even with your hips, slowly arch your back. Arch as high as you can and hold the position for between 10 and 30 seconds. Your head will naturally move forward (you'll be looking at your knees). Slowly relax, bringing your body back to the neutral position.c This stretch can be repeated several times.

• Remember to breathe as you stretch. When you arch your back, don't hold your breath.c
  
• Try to tuck your pelvis under a bit as you arch your back. This motion is a part of the Cat yoga pose.c
  
• You can pair up the back arch stretch with the back slump stretch. For more information, check out Mahalo's How to Do a Back Slump Stretch page.
  
• If you feel pain, stop stretching. Don't push yourself too hard or you'll risk injury.c
  
• Begin the stretch in a neutral position on all fours, with your back straight and head down.
  
• Arch the back slowly in a fluid motion - if you feel pain, don't push. Stop immediately.
  
• Consider adding other back stretches to your routine to help improve flexibility.