What Are a Few Simple Stretches to Relieve Back Pain?

Medically Reviewed on 9/24/2021
simple stretches to relieve back pain
Stretching is one of the most basic and effective methods of relieving back pain. Learn about 6 effective stretches and exercises for back pain

Stretching is one of the most basic and effective methods of relieving back pain, and it also enhances flexibility and improves posture. However, it’s important to understand that pain relief may not be immediate and that noticeable improvement may take some time.

Back pain is very common, although the cause, intensity, and type of the pain may vary. It is one of the common reasons for doctor visits and missed work. 

Your backbone is responsible for carrying your body’s weight and keeping your posture upright. It is divided into five sections:

  • Cervical (neck)
  • Thoracic (upper back)
  • Lumbar (lower back)
  • Sacrum
  • Coccyx

Pain and discomfort can start from any region of the backbone resulting from an injury, activity, or medical condition. Among all the sections, the lower back is the most commonly affected region because it carries most of the body weight.

6 stretches to relieve back pain

Pain may be caused by several reasons, but getting active and moving around help strengthen the muscles and relieve pain in most cases. However, it is important to pay attention to the type of workout you choose to avoid unnecessary strain on the back. 

You should stretch your lower back safely and carefully. Always breathe while doing stretches and use your breath as a guide to avoid overdoing the stretches.

1. Knee-to-chest stretch

  • Lie on your back, bend your knees, and keep both heels flat on the ground.
  • Clasp your arms around one knee and pull it closer to your chest.
  • You may bend your other leg or extend it on the floor.
  • Take deep breaths while bringing your knee to your chest and exhale while moving it away from your chest.
  • After a few repetitions, switch legs to perform the stretches on the other side.
  • This stretch relaxes the thighs, glutes, and hips while relaxing the overall body.

2. Back twist

  • You can perform this stretch while sitting on a chair.
  • Place your arm behind your hip and twist your back on the same side.
  • After holding the position for a few seconds, relax and repeat on the other side.
  • You can repeat this 5 times in both directions.
  • This stretch relaxes a stiff back.

3. Spinal twist

  • This is similar to a back twist, and you can perform this stretch while sitting on the floor.
  • Sit on the floor with a straight back, extend one leg, and bend your other leg.
  • Place the bent leg in such a way that it crosses and goes outside the extended leg.
  • If your left leg is extended on the floor, extend your left arm.
  • The elbow of your left arm should cross your right bent knee.
  • Place your other hand behind and use it for support.
  • Twist your back toward your right and hold the position for a few seconds.
  • Repeat the same exercise by tilting toward the left side.

4. Glute bridge exercise

  • Lie on your back, bend your knees, and keep both heels flat down on the ground.
  • Press your head and shoulders firmly on the ground.
  • Rest your arms on your sides.
  • Raise your hips and chest above the ground.
  • This forms a straight line from the knees to shoulders.
  • Hold this position as long as possible and return to the lying position.
  • Repeat this stretch for a few repetitions.

5. Cat-cow stretch

  • Place both hands and knees on the ground while keeping your hips parallel to the ground.
  • Press your hands and knees down and lift your chin up while exhaling.
  • Bring your chin down toward your chest and lift your back up while inhaling.
  • Repeat this exercise for a few repetitions.

6. Child’s pose

  • Place both hands and knees on the ground while keeping your hips parallel to the ground.
  • Extend your hands while fixing their position on the ground and bend your hips down to rest on your heels.
  • Rest your abdomen on your thighs and bring your face down.
  • Hold this position for a few seconds.
  • Slowly go back up to the starting position and repeat bending down.
  • Focus on your breathing and inhale or exhale according to the amount of tension.

QUESTION

Nearly everyone has low back pain at some time during their life. See Answer

When to see a doctor

Before doing stretches or exercises for back pain relief, get approval from your doctor. Making a wrong move may cause you to injure your back even further. 

If you experience any increased pain or discomfort, stop the exercise and rest for a while. If the pain persists, you may need immediate medical attention. Your doctor may perform some diagnostic tests to determine the cause of discomfort.

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Medically Reviewed on 9/24/2021
References
Work from home tips: 7 simple stretches to relieve back pain: https://www.metropolisindia.com/blog/health-wellness/work-from-home-tips-7-simple-stretches-to-relieve-back-pain/

Simple Stretches to Relieve Back Pain: https://www.spinecenterbr.com/blog/simple-stretches-to-relieve-back-pain