What's Your Risk Profile?Back Pain Quiz
Discover Your Risk Profile:

Best Stretches To Help Back Pain

Welcome to our guide on stretching exercises for back pain relief! Before diving into the specifics, it’s important to lay the groundwork for a safe and effective stretching routine. Whether you’re dealing with chronic back pain or simply looking to improve your spinal health, these foundational tips will ensure that you get the most out…

Published on

Welcome to our guide on stretching exercises for back pain relief! Before diving into the specifics, it’s important to lay the groundwork for a safe and effective stretching routine. Whether you’re dealing with chronic back pain or simply looking to improve your spinal health, these foundational tips will ensure that you get the most out of your stretching exercises while minimizing the risk of injury.

  1. Warm-Up is Key: Always start with a light warm-up to get your blood flowing and muscles ready. This can be as simple as walking in place or doing some gentle movements for 5-10 minutes.
  2. Consistency Over Intensity: When it comes to stretching, regular practice is more beneficial than the intensity of a single session. Aim to incorporate these stretches into your daily routine.
  3. Mind Your Breathing: Breathing deeply and steadily helps to relax your muscles, making them more receptive to stretching. It also aids in reducing stress and tension.
  4. Equal Stretching: Ensure that you stretch both sides of your body equally to maintain balance in your muscle flexibility and strength.
  5. Duration Matters: Hold each stretch for at least 15-30 seconds. This duration is ideal for safely elongating muscles and improving flexibility.
  6. Avoid Bouncing: Keep your stretches smooth and steady. Bouncing can increase your risk of injury.
  7. Listen to Your Body: While stretching should challenge your muscles, it should never cause pain. If you feel any discomfort, ease up on the stretch.
  8. Stay Hydrated: Good hydration is essential for muscle health. Drink water before and after your stretching routine.
  9. Cool Down: After stretching, give yourself some time to relax and let your body settle. A brief cool down helps your heart rate return to normal and can be as simple as a short walk.

Now that we have these guidelines in place, let’s explore some effective stretching exercises to help alleviate back pain. Remember, the goal is not just to relieve pain but also to improve flexibility and overall spinal health. Let’s get started!

These stretches are designed to be gentle yet effective, focusing on relieving tension and enhancing flexibility in your back. Let’s go through them one by one:

Sphinx Pose

Benefits:

  • This pose helps stretch and strengthen your lower back.
  • It can also aid in relieving tightness in the chest and shoulders.

How to Do It:

  1. Lie flat on your stomach with your legs straight behind you.
  2. Place your elbows under your shoulders and prop yourself up on your forearms, keeping them parallel.
  3. Gently press your hips and thighs into the floor while lifting your chest away from the ground. You should feel a gentle stretch in your lower back.
  4. Hold this pose for 20-30 seconds, breathing deeply.
  5. To release, slowly lower your upper body back to the floor.

Prayer Pose (Child’s Pose)

Benefits:

  • It stretches your spine, hips, and thighs.
  • This pose is excellent for relaxation and reducing stress.

How to Do It:

  1. Start on your hands and knees (tabletop position).
  2. Sit back on your heels as you stretch your arms forward on the floor.
  3. Lower your forehead to the ground, keeping your arms extended or resting them alongside your body.
  4. Hold this pose for 30 seconds to a minute, allowing your spine to lengthen and relax.
  5. To come out of the pose, gently use your hands to push yourself back up to a seated position.

Reverse Russian Twist

Benefits:

  • This exercise targets the oblique muscles and helps in increasing spinal rotation flexibility.
  • It can also aid in improving core strength.

How to Do It:

  1. Sit on the floor with your legs extended in front of you.
  2. Lean back slightly, keeping your spine straight.
  3. Cross your arms over your chest or place your hands behind your head, with your head forward.
  4. Gently twist your torso to the right, then to the left, in a slow and controlled manner.
  5. Repeat this movement for 10-15 repetitions on each side, ensuring to move from your waist.

Spinal Rocks

Benefits:

  • This exercise gently mobilizes and stretches the spine.
  • It can help in relieving tension in the back.

How to Do It:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Bring your knees toward your chest and wrap your arms around them.
  3. Gently rock your body forward and backward, and then from side to side.
  4. Continue this rocking motion for 1-2 minutes, feeling your spine gently stretching and releasing tension.

Hip Drop Stretch

Benefits:

  • This stretch helps in loosening tight hips, which can contribute to lower back pain.
  • It also aids in improving flexibility in the lower back and hips.

How to Do It:

  1. Stand upright, feet shoulder-width apart.
  2. Lift your right arm over your head and lean to the left side, dropping your left hip out to the side.
  3. You should feel a stretch down your right side and into your right hip.
  4. Hold for 20-30 seconds and then repeat on the other side.

Additional Stretches For Lower Back That Will Help With Lower Back Pain

Knee To Chest Stretches For Back Pain

Use this stretch to align pelvis and stretch lower back and rear end muscles. Lie flat on your back with toes pointed to the sky. Slowly bend your right knee and pull your leg up to you chest. Wrap your arms around your thigh, knee or shin, and gently pull the knee towards your chest. Hold for 20 seconds and slowly extend the leg to starting position. Repeat three times each leg.

Lying Knee Twist

Use this movement to stretch the paraspinal muscles and strengthen the abdominal muscles. Lie on your back with your legs extended straight out. Bend the right knee up and cross it over the left side of your body. Hold in a position that allows you to feel a gentle stretch through the back and buttocks muscles for 20 seconds. Tighten your core muscles and slowly rotate back to center. Repeat three times on each side.

Yoga Cat/Cow

Start this more by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Exhale and gently arch your spine. Inhale, tighten your core muscles and round your back, like a cat pose. Move slowly between movements and hold in each position for 5-10 seconds. Repeat 10 times.

Piriformis Seated Stretch

This stretch is designed to help lengthen the piriformis muscle over time. This muscle is often the source of sciatica, or radiating leg pain. Sitting with a straight back, cross your left leg over your right leg placing your foot next to your thigh and tuck your right leg in towards your buttocks. Place your right arm on your leg as pictured and slowly ease into a stretch. Be sure to keep your back straight and chest lifted. Hold for 20 seconds and alternative sides, three times.

Cobra Stretch

This movement is helpful to stretch tight abdominal muscles and the lower back. Start by lying on your stomach with your legs extended and with palms planted on either side of your head with your forearms and elbows flat on the ground. Slowly, push your body upwards, so your weight is resting on your forearms. Be sure to keep your hips on the ground. Once you reach a comfortable position that gently stretches your abdominal muscles and lower back, hold for 10 seconds. Slowly return to starting position and repeat five times. If you have more flexibility in your lower back, try straightening your arms.

Restful Pose

A common pose in yoga, the restful child’s pose can help you relax your body. Position yourself on the floor on hands and knees with your knees just wider than hip distance apart. Turn your toes in to touch and push your hips backwards bending your knees. Once you reach a comfortable seated position, extend your arms forward fully and allow your head to fall forward into a relaxation position. Hold this pose for 20 seconds and slowly return to starting position. Repeat three times. For modification if you have shoulder pain, place your arms on either side of your body, extending towards your feet.

Impact On Pain Suffering

  • Immediate Relief: Some individuals experience immediate relief after stretching, as it can help release muscle tension and improve blood flow.
  • Long-Term Benefits: Over time, regular stretching can lead to more significant improvements in flexibility and pain reduction. It helps in maintaining good posture and reduces the risk of pain due to muscle imbalances.

Timescales And Repetitions

  • Initial Phase: During the first few weeks, focus on learning the correct form and gently easing into each stretch. It’s not unusual to feel a bit stiff initially.
  • Progression: As your flexibility improves, you can gradually increase the duration and intensity of each stretch.
  • Consistency: Aim to do these stretches daily. Consistency is more important than intensity.
  • Specifics:
    • Sphinx Pose & Prayer Pose: Hold for 20-30 seconds, repeat 2-3 times.
    • Reverse Russian Twist: 10-15 repetitions on each side, 1-2 sets.
    • Spinal Rocks: Continue for 1-2 minutes.
    • Hip Drop Stretch: Hold for 20-30 seconds on each side, repeat 2-3 times.

Lower Back Rotational Stretch

How to Do It:

  • Lie on your back with knees bent and feet flat on the floor.
  • Keep your shoulders firmly on the floor, gently roll both bent knees over to one side.
  • Hold for 5-10 seconds, then return to the starting position and repeat on the other side.
  • Aim for 2-3 repetitions on each side.

Benefits:

  • Relieves tension in the lower back.
  • Improves spinal mobility.

Knee-To-Chest Stretch

How to Do It:

  • Lie on your back and bring one knee toward your chest, keeping the other foot flat on the floor.
  • Hold your knee with both hands and gently pull it closer to your chest.
  • Hold for 15-30 seconds, then switch legs.
  • Do 2-4 repetitions for each leg.

Benefits:

  • Stretches the lower back and glutes.
  • Helps alleviate lower back pain and stiffness.

Lower Back Flexibility Exercise

Example: Pelvic Tilts

  • Lie on your back with knees bent and feet flat on the floor.
  • Flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis up slightly.
  • Hold for a few seconds, then relax.
  • Repeat 8-12 times.

Benefits:

  • Increases lower back flexibility.
  • Strengthens the abdominal muscles.

Bridge Exercise

How to Do It:

  • Lie on your back with knees bent and feet flat on the floor.
  • Lift your hips off the floor, forming a straight line from your knees to shoulders.
  • Hold for a count of 6 and then gently lower your hips back to the floor.
  • Aim for 8-12 repetitions.

Benefits:

  • Strengthens the glutes, hamstrings, and core.
  • Helps stabilize the spine.

Neck And Shoulder Stretches

How to Do It:

  • Sit or stand with your head in a neutral position.
  • Slowly tilt your head to one side, bringing your ear towards the shoulder, until you feel a stretch.
  • Hold for 15-30 seconds and repeat on the other side.
  • For shoulder stretches, roll your shoulders forward and backward in a circular motion.

Benefits:

  • Relieves tension in the neck and shoulders.
  • Increases flexibility in the cervical spine.

Supine Twist

How to Do It:

  • Lie on your back with your legs extended.
  • Bring one knee to your chest, then gently cross it over to the opposite side of your body.
  • Extend your arms out to the sides and turn your head in the opposite direction of your knees.
  • Hold for 20-30 seconds and repeat on the other side.

Benefits:

  • Stretches the back muscles and glutes.
  • Enhances spinal mobility.

General Tips For Stretching To Relieve Back Pain

  • Warm up with light activity before stretching.
  • Hold each stretch for at least 15-30 seconds.
  • Avoid bouncing, which can cause injury.
  • Stretch both sides equally.
  • Practice consistently, ideally daily.
  • Breathe slowly and deeply during stretches.

Cat Stretch

How to Do It:

  • Get on your hands and knees (tabletop position).
  • Round your back up towards the ceiling while tucking your head towards your chest (cat position).
  • Then, arch your back, letting your belly drop down while lifting your head (cow position).
  • Alternate between these positions for 1-2 minutes.

Benefits:

  • Improves flexibility in the spine.
  • Relieves tension in the back and neck.

Cow-Face Pose (Gomukhasana)

How to Do It:

  • Sit with your legs crossed.
  • Stack your knees directly on top of each other, with your feet pointing outwards.
  • Reach one arm up and bend it down your back, and reach the other arm behind your back to clasp your hands.
  • Hold for 30 seconds to 1 minute, then switch arms and legs.

Benefits:

  • Stretches the hips, thighs, shoulders, and arms.
  • Improves posture.

The Pelvic Tilt

How to Do It:

  • Same as mentioned in the Lower Back Flexibility Exercise (Pelvic Tilts).

Bridge Pose

How to Do It:

  • Similar to the Bridge Exercise, but in yoga, the emphasis is on the lift through the chest and engagement of the entire body.
  • Hold the pose for up to 1 minute and release gently.

Benefits:

  • Strengthens the back, buttocks, and legs.
  • Opens the chest

Remember, the goal of these stretches is not only to alleviate your current back pain but also to strengthen and condition your body to prevent future occurrences. As you continue with these stretches, you should notice an improvement in your flexibility and a decrease in your back pain. However, if you experience any increase in pain or discomfort, please stop the exercises and consult with me or a healthcare professional.

Looking for exercises for Sciatica? Check these 9 effective pain relief exercises

Sponsored (Ad):

Sponsored (Ad):

Further Reading