Stretching is a great way to address back pain–it relieves tension in your back area causing the pain and soreness. When there’s too much tension in one area of the body, the muscles have to work extra hard to compensate, leading to increased pain and soreness. Stretching also lengthens the muscles while strengthening them, making them less prone to back pain!
Here are seven body stretches you should try to minimize back pain.
Best Stretches for Back Pain
1. Child’s Pose
Child’s pose is a gentle yoga stretch that helps relieve tension in the back, hips, and legs. Begin down on your hands and knees. Your knees must be wide apart and your big toes touching. Slowly lower your hips back towards your heels, slowly stretching your arms forward in front of you. Keep your head down and relax your entire body. Hold for 15-30 seconds, breathing deeply. To release, push back up to your hands and knees. Repeat 2-3 times. This stretch can be modified by placing a pillow or blanket under your hips for support if you have difficulty reaching your heels.
2. Knee-to-Chest Stretch
To perform the knee-to-chest stretch, lie on your back first. Your knees are bent and feet flat on the floor. Slowly bring one knee up right towards your chest, holding it with both hands behind the thigh. Keep the other foot on the ground. Hold for 15-30 seconds and then switch to the other knee. Repeat 2-3 times for each leg. This stretch helps to relieve lower back pain and stiffness. Make sure to keep your back flat on the floor. Please, please avoid arching your lower back during the stretch.
3. Piriformis Stretch
The piriformis stretch is an exercise targeting the piriformis muscle. It’s located in your butt region. To perform the stretch: sit on the floor with both legs extended in front of you. Cross your right ankle over your left knee. Hold your left thigh with both hands; gingerly pull toward your chest until you feel a stretch in your right butt cheek. Hold for 20-30 seconds and then release. Repeat on the other side. It’s important to keep the spine straight and avoid rounding the back while performing this stretch. The stretch can help relieve pain in the lower back and hips.
4. Seated Spinal Twist
Seated spinal twist is an awesome yoga pose that helps improve spinal mobility and flexibility. To perform the pose, sit on the floor. Both legs should extend in front of you. Bend the right knee and place the right foot outside of the left knee. Keep the left leg extended. Place the right hand behind you and the left hand on the right knee. Gently twist the torso to the right while keeping the left hip on the floor. Hold the pose for 5-10 breaths and then release. Repeat on the other side. Keep the spine straight and the breath smooth throughout the pose.
5. Pelvic Tilt
The pelvic tilt stretch is a super effective way of stretching your lower back, glutes, and hip flexors. Start with lying on your back. Your knees should be bent and feet firmly flat on the floor. Push your lower back into the floor. Tighten your abdominal muscles and then tilt your pelvis upward. Hold the stretch for around 10-30 seconds and repeat three to five times. To make the stretch more of a challenge, lift one leg off the ground–holding the other one in place. To deepen the stretch, reach your arms overhead and rock your hips from side to side.
The pelvic tilt stretch is an easy and effective way to stretch your lower back and hips. Try doing it couple times a week. This’ll keep your body feeling right as rain all day.
6. Cat-Cow
To perform the cat-cow stretch, start on your hands and knees with a neutral spine. Inhale and arch your back, taking your head and tailbone towards the ground while dropping your belly towards the floor. This is the cow position. Exhale and round your spine, gently tucking your chin to your chest and lowering your tailbone towards your knees, creating a “cat” shape. Repeat this motion 5-10 times, flowing smoothly between the two positions. The stretch helps to warm up and loosen the spine and neck, improving mobility and reducing discomfort.
7. Sphinx Stretch
Sphinx stretch is a fun-sounding way to improve flexibility and range of motion in the spine–especially the lumbar regions! Start by lying on your stomach with your legs out straight behind you. Place your arms alongside your body, palms facing up. Gently press your abdomen down into the floor and lift your torso away from the floor. Continue lifting–you’ll feel a comfortable stretch in your lower back real soon. Keep your feet and legs flat on the floor. Hold this position for 20 to 30 seconds and relax your muscles. Repeat the stretch one to three times or as needed. Make sure to keep your breathing easy and steady throughout the stretch.
