Five Best Back Pain Stretches for Back Pain Relief

Man doing steps for stretches


You wish to maximize your performance and feel your best but if you’ve got debilitating back pain, it can be hard to concentrate on anything else. The bright side is, pain in the back relief is frequently simply a couple of simple back stretches and exercises away. There are a few pain in the back causes (like spasms, muscle strains, or disk concerns), however the end result is the same chronic pain that keeps you from living your finest life.

Medical information reviewed

A lot of individuals turn to more serious health interventions, like surgery or pain relievers to help and be content. In fact, a recent study on neck and back pain discovered that individuals who followed a 12-week stretching routine reported much better functioning back muscles, less pain, and a lesser need for medication. Some alternative solutions, such as traction devices like Pronex, Bodysport, ComforTrac, or Posture Pump, can provide an additional source of relief that is more natural.

Clearly, stretches work as an efficient back pain treatment (more natural pain relief than prescription painkillers or surgery). These methods to integrate neck and lower back pain exercises in your daily regimen can strengthen your core and keep your lower back content. Check out the health information content and medical advice according to Physical Therapist Fei Jiang we have reviewed.

Why stretching deal with pain in the back

Before we dive into the very best back stretches, let’s discuss why stretches help with neck and lower back pain relief. “Regular movement and stretching can assist reduce back pain by unwinding tight muscles and enhancing blood circulation to help nurture the spinal column,” states Jiang.

Not only will regular stretches help loosen the muscles and get rid of existing discomfort, but it can likewise strengthen the body and decrease your risk of dealing with lower back pain in the future.

“Stretching of the back and legs can assist keep or improve movement for daily functions. For instance, being limber will assist you lift items off the flooring or place on shoes without increased stress to the back,” states Jiang. “Additionally, physical activity can assist increase back strength, so that one can perform more activities without increased discomfort.”

If you’re currently dealing with neck and lower back pain, it will get you into tip-top shape again in no time. By integrating regular stretches into your fitness regimen, you’ll strengthen your body making it less likely you’ll have to handle an injury or persistent discomfort in the future. Routine stretches are a win-win over low back pain.

Best back pain stretches

Seeing how stretching is so effective for easing (and avoiding) pain in the back, let’s discuss how a tested extending routine is going to provide genuine results for alleviating discomfort in the low back. Here are 5 stretches to include into your daily routine to alleviate discomfort and remain content:

Trunk Rotation Stretch

To begin this stretch, lie on your back flat on the floor or a mat with your knees bent. You may extend your arms or place your shoulders and hands behind your head. While maintaining an upper back flat as you lie on the ground, rotate your legs toward the floor, keeping your knees bent and your head and feet flat, until a stretch is felt. Repeat the position on the right and left side. Hold each stretch pose for 5 seconds, repeat 10 times. “This stretch assists improve movement of the spinal column while relaxing the muscles on the sides of the trunk,” says Jiang.

Child’s Pose Stretch

For the child’s pose, begin on your hands and knees. Set your hips back with your knees in place while reaching out your shoulders and arms forward till a moderate stretch is felt in your low back. Hold the stretch for 10 or so seconds, repeat 5 times. “This stretch helps enhance movement of the spine while unwinding the muscles of the lower back,” states Jiang.

Cat-Camel Back Stretch

This position is sometimes called the cat cow stretch. To begin the cat cow, position yourself on your hands and knees. Arch your back toward the ceiling and hold the pose. Then arch it toward the ground and hold the pose. Hold each stretch for 5 seconds, repeat 10 times. “This stretch assists preserve movement of the spinal column while reinforcing the back and abdominal muscles,” says Jiang.

Hamstring Stretch

Begin this position by sitting in place flat on the floor with one leg straight, pointed directly in front of you, and the other bent. While preserving a flat back or spine, lean your chest forward by hinging from the hip up, reaching with your hands until a stretch is felt behind the thigh. Repeat the stretch on each side with your right and left leg, leaning forward. Hold each stretch for 10 seconds, repeat 5 times.

You can do this exercise standing up too. While resting one of your feet on the floor with your knee partially bent, extend your other leg fully and reach with your arm to touch the toe of your extended foot (no need to reach it, only reach until you feel the stretching in your hamstring. If you can reach your toes, you can gently pull on your foot to extend fully). After holding the pose, switch feet and extend the other side in the same way. “[with lots of sitting], the back of the legs gets tight… Having flexible hamstrings enables reduced tension in the back with flexing and raising activities,” says Jiang.

Hip Flexor Stretch

To begin, rest one knee on the ground, as if you were proposing. Keeping your hands on your hips for balance, lean your chest forward to bend the knee in front of you and stretch the leg behind you gently until you feel the stretch (You do not need to bend or lean all the way until you are knee to chest. In fact, you will want to keep your back straight up rather than leaning knee to chest). You may hold the pose about 20 seconds to 30 seconds. Lean gently out of the stretch again and switch knees, repeating the stretch for another 20-30 seconds. “[with lots of sitting], the front of the hips get tight. Increased flexibility in hip flexors will help with reduced pain in the back in upright activities,” says Jiang. There are many other stretches you can try, such as a knee to chest stretch or a straight knees rag doll stretch.

For neck and low back pain relief, make stretching a daily routine

In order for extending stretches to work and for you to get the most from your regular stretching and remain content, it’s a good idea to practice your routine every day. If you want to take full advantage of the advantage of your stretches, the secret is to change stretching from a time-to-time (or not at all!) practice into a non-negotiable time in your day. Here is some information and tips to integrate stretching into your everyday regimen (and kick low back discomfort to the curb).

Stretch when your eyes open in the early morning…

If you wish to make extending a routine, make it the first thing you carry out in the morning before anything else (like, you know… life) obstructs and you can no longer find the time. Not only will a stretch first thing in the AM make it much easier to enter a regular extending routine, it will also increase blood circulation to your muscles which will deliver the increase of energy you require to get your day began so you can stay comfortable and content.

… and before your head strikes the pillow at night

Extending right when you awaken is excellent, as is extending right before you go to sleep. Getting into an excellent stretch routine before you lie down and fall asleep at night will assist in minimizing any tension from the day. This will relax your body and make it content to drift off to sleep easily.

Having a stretching routine means relief your muscles and your body in general, improving your flexibility and general health. Each exercise doesn’t take more than 30 seconds, and the habit will benefit your spine and whole body.

suggestions for throughout the day

You may have established a complete extending routine in the AM and PM already. If you want to make the most of stretching with additional exercise, you must also prepare to take small stretch breaks throughout the day. Set an alarm on your phone to remind you to get up and stretch every 2 hours or download an app like StretchClock that will send you alerts when it’s time to get up and stretch.

Beating Lower Back Pain

Discomfort is a real drag and it can keep you from feeling your finest or performing at your highest level. With the ideal stretches, you can build strength, relieve neck and low back pain, and maximize your efficiency. Having reviewed some medical advice and information recommending different forms of stretching and exercise to build strength and take proper care of your muscles, spine, shoulders, chest, side, and other areas, you may practice some back stretches for your health.

Yoga is a good example of this. Many yoga poses involve stretching and strengthening the muscles, often those which don’t receive a lot of strengthening in other ways, such as the neck, wrists, and ankles. Even if you do not do yoga as a practice, you can strengthen areas like this (especially your spine) and relieve pain with your own stretches and routines based on information reviewed here. So what are you waiting on? Get extending!

Various exercises for back pain instructional diagram

References and Sources:

American Academy of Orthopaedic Surgeons. List Outlines Gamers’ 15 Most Common Injuries and Ailments



Mayo Clinic.

Medical News Today. Are Chiropractors Doctors? 5 Truths and Myths

Posture Pump.


Providence. Performance Therapy Center – Saint John’s Health Center

Spine Health. 3 Ways to Improve Forward Head Posture

Very Well Health. The 9 Best OTC Pain Relievers of 2021

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January 15, 2020
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Awesome post! Keep up the great work! 🙂

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