9 Stretches That Relieve Back Pain

Once back pain starts to greet us, we try to scout for quick and easy relief. Taking meds is a quick way to address it. But there are also some stretches for back pain that you can try.

stretches for back pain

Often times, we tend to complain about the pain we are feeling at the end of the day. This could be because of a long day at work or school. It could also be because of strenuous activity or exercise.

As a result, we would then end up lying down hoping that the pain would go away. Yes, I am talking about back pain.

Once back pain starts to greet us, we try to scout for quick and easy relief. This is also because back pain could affect our performance in a day. Since this type of pain is enervating, some people resort to painkillers and even serious medical attention.

In this article, we will make things easier for you. Exercises are now used to treat pain. Having said, we will provide you with some of the most effective stretches for back pain.

9 Stretches to Relieve Back Pain

1. Knee to Chest

This stretch is to help align the pelvis. It also helps stretch the lower back as well as the rear end muscles.

What to do:

All you have to do is lie flat on your back and lift toes facing upward. Lift the single knee and pull the entire leg all the way to your chest. To hold the position, place your arm around the thigh, shin, or knee. Stay in the position for at least 20 to 30 second. Gently stretch the leg going back to the starting position.

You may do this stretch 3 times per leg.

2. Extension

This stretch is also known as the Cobra Stretch. It’s also one of the most common stretches in yogas and bodyweight exercises.

Extension helps stretch the lower back as well as tight abdominal muscles.

What to do:

Lie on your stomach with your legs extended behind you. With your arms supporting your upper body, slowly push your upper body upwards. Keep your hips on the ground as you lock your elbows straight. By the time you feel the stretch on your lower back, hold the position for at least

You may repeat this stretch for 4 to 5 times.

3. Trunk Rotation Stretch

Trunk Rotation improves the mobility of the spine. It also helps relax the muscles located on the sides of the trunk.

What to do:

Position your back flat on the floor with one knee bent upward. Keep your upper body flat as you slowly stretch your knee towards the floor to the opposite direction. Once you feel the stretch, hold the position for 5 seconds.

Repeat the stretch on the other leg and do it 10 times or more.

4. Child’s Pose

This stretch is another common stretch for people who do yoga. It’s pretty beneficial in helping relax the muscles on the lower back. It also improves the mobility of the spine.

What to do:

Sit on your hips as you position your arms on the floor. Keep your knees a distance apart from the hips. Do the position until you feel the stretch on the lower back. Once you reach the comfortable position, extend your arms fully as you position your head towards the floor.

Stay in the position for 10 to 20 seconds and repeat it 5 times.

5. Hamstring Stretch

Hamstring stretch doesn’t only help relax the muscles. It also helps improve one’s posture. Doing the stretch will allow your muscles to become flexible. By then, your back wouldn’t get too stressed which later on results to aching.

What to do:

Sit on the floor with one leg extended, and the other bent. Keep your back flat as you slowly reach your toes with a single arm. You will then start to feel the stretch in your thigh and in the lower back. Hold the position for at least 10 seconds.

Repeat the stretch for 5 times.

6. Sideways Bending

A stretch for the back is also possible in a semi-standing position. This stretch is good at bringing balance to entire body. It targets the hips, thighs, abdominal muscles, as well as the spine.

What to do:

Extend a single arm overhead and reach for a stretch. Slightly bend your upper body to the same direction where your hand extends. Keep the stretch for at least 10 seconds.

Repeat the stretch on the other arm.

7. Yoga Cat/Cow

Aside from relieving back pain, this stretch helps maintain spine mobility. It also helps tighten muscles in the stomach.

What to do:

Start by kneeling with your knees and your arms locked between your shoulders. As you exhale, slowly start to arch your back. Upon inhaling, tighten your stomach and round your back. Continue alternative the movements as you hold each position for 5 to 10 seconds.

Repeat the movement 5 times.

8. Hip Flexor Stretch

Stressed in the lower back results to back pain. This happens when your muscles pull your lower back after sitting for a long period of time. By doing the hip flexor stretch, you can combat the lower back pain. This stretch aims to increase hip flexibility and lessen stress in the lower back.

What to do:

Start by kneeling on a mat as you gently extend one leg backward. Lean forward towards the other knee as you keep it bent. As you being to feel the stretch, hold the position. Keep the stretch for at least 10 seconds.

Repeat the stretch for 5 times or more.

9. Piriformis Seated Stretch

Plan to lengthen and stretch the piriformis? Then this stretch will be perfect for you. Aside from relieving back pain, this stretch also helps prevent medical conditions. This stretch helps prevent sciatica and leg pain. This is because the piriformis is the muscle responsible for such conditions.

What to do:

Sit in a straight back position. Move your left leg and place it over your right leg, positioning your foot next to your thigh. Place your right arm on the opposite leg and gently ease for a stretch. Once you feel the stretch, hold for 10 to 20 seconds.

Remember to keep your back straight. Do the stretch on alternate sides and repeat as the stretch 5 times.

stretches for back pain

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