Stretching For Back Pain Relief

A daily stretching regimen can be beneficial for nearly everyone. If you’re currently experiencing back pain, or even if you’re not, try incorporating the stretches below into your daily routine. Stretching for back pain relief can be an extremely effective strategy when performed correctly.

Before you begin, keep the following tips in mind:

  • Always wear comfortable clothing that allows for movement
  • Never try to force your body into a difficult position; stretching shouldn’t be painful
  • Avoid sudden movements and/or bouncing; move into each stretch slowly
  • Try to hold each stretch for 10-20 seconds
  • Repeat each stretch 3-5 times 
Never try to force your body into a difficult position - stretching shouldn't be painful. Click To Tweet

Stretching for back pain relief

The following stretches can help to relieve or prevent back pain. As with all exercise regimens, please consult your physician before you begin.

Knee-to-chest stretch

(A) To begin, lie on your back with your knees bent. (B) Pull one knee to your chest with both of your hands and hold for 10-20 seconds before returning to the starting position. (C) Repeat with your other leg and return to the starting position. (D) Then, repeat the stretch with both legs at the same time. Repeat each stretch 3-5 times each day.

Lower back rotational stretch

(A) Lie on your back with your knees bent. (B) With your shoulders firmly on the floor, roll your knees to one side and hold for 10-20 seconds. (C) Return to the starting position. (D) Then, repeat on the other side. Repeat each stretch 3-5 times each day.

Bridge exercise

(A) Lie on your back with your knees bent. (B) Raise your hips, forming a straight line from your shoulders to your knees. Focus on keeping your abdominal and gluteal muscles tight. (C) Hold this position for 10-20 seconds before returning to the starting position. Repeat the exercise 3-5 times each day.

Cat stretch

(A) Start with your hands and knees on the ground. (B) Arch your back up toward the ceiling and hold for 10-20 seconds. (C) Slowly arch your back down towards the floor and hold for 10-20 seconds before returning to the starting position. Repeat each stretch 3-5 times each day.
The stretches above can be beneficial for anyone, but especially for those suffering from back pain. For more information on stretching for back pain relief and other healthy back tips, please register for our monthly email newsletter.

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