I would try laying down on your back and stretching from there. Use small movements in your limbs to see how much you're able to do. Maybe lifting one leg at a time upward and then try slight hip lifts and rotation. Then bring each arm across your chest to stretch those as well. Proceed with caution though and consult with your doc for further advice!
I do not have back pain, so I can't answer this with certainty, but I would think that any leg stretches on the ground or floor shouldn't hurt too much.
Experiment with any stretch. Only move into a position that you feel a really slight stretch. Then hold in that position for 30 seconds. You shouldn't feel any pain, only a slight stretch.
My physical therapist gave me a home exercise routine to do for my neck and back conditions. If you have back problems, it would be better to get direction from a professional.
- What kind of stretches do you tend to do the most?
- Can I have ideas for stretch for my hips?
- What stretches are best to increase flexibility in the legs? (Goal is to touch floor without bending knees)
- What are some good stretch poses?
- What is the best way to stretch your hamstring?
- Why is stretching important?
- How do you sustain the stretch habit?
- Which is good back stretch exercise?
- What’s your favourite stretching move? Favourite time to stretch?
- How many days would you stretch the same area? Or is there a plan for what areas to stretch in a certain order?