3 Stretches to Help Relieve Back Pain

by | Jul 26, 2021 | Tips

Senior man stretching his back.

It’s an unfortunate fact that an estimated 80% of people will experience back pain at some point in their lives. If you’re not part of the lucky 20% (and, really, even if you are), it’s a good idea to learn how to properly stretch your back to ease spinal pain when it flares up. In additional to providing gradual pain relief, stretching also strengthens the back muscles, which can help prevent further injury and pain in the future.

As with any exercise, perform these back stretches gently, especially if you’re not used to stretching or you’re trying to relieve the pain of a recent injury. Hold each position for 15 to 30 seconds, and make sure you’re able to breathe evenly through the stretch. Remember—stretching shouldn’t be painful.

Seated Spinal Twist

Sportive people in Ardha Matsyendrasana Pose

The seated spinal twist stretches the lower back and buttocks, as well as the hips.

  1. Sit with your legs straight out and your arms behind you, fingers pointed away from your body
  2. Bend your right leg and place it flat on the ground outside your left knee
  3. Put your left arm on the outside of your right knee
  4. Use the leverage to gently twist your body to the right, using your right hand as support behind you
  5. Hold, then repeat with the other leg

Knee-to-Chest

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles while holding knee close to her chest

The knee-to-chest stretch is an excellent position for relieving lower back pain and improving spinal flexibility.

  1. Lie on your back with your knees bent and feet flat on the ground
  2. Raise one knee toward you and interlace your fingers around it
  3. Gently pull your knee toward your chest
  4. Relax your lower body, including your lower back, as much as possible
  5. Hold, then repeat with the other leg

For a higher-intensity stretch, raise both knees to your chest after you’ve gotten comfortable with one leg at a time.

Cat-Cow

young woman practicing cat pose at home in living room
young woman practicing cat pose at home in living room

This classic yoga pose works your shoulders and abdominal muscles, as well as your spine.

  1. Start on your hands and knees—keep your hips squared over your knees and your shoulders squared over your hands
  2. Inhale and look up, arching your spine toward the ground
  3. Exhale and look down, curling your chin to your chest, and arch your spine toward the ceiling
  4. Repeat the movements in conjunction with your natural breathing for one or two minutes

While stretching can temporarily help relieve back pain, for many, it’s not enough to solve spinal issues. Whether it’s a past injury, a lifestyle choice, or a poor mattress, there’s often an underlying reason for back pain.

A visit to a local Minnesota chiropractor could be the answer you’re looking for. Many find instantaneous relief from an adjustment, and your chiropractor will work with you to develop a comprehensive treatment plan to ease or manage continuous back pain.

Ready to try out chiropractic care for yourself? Make an appointment today with Crossroads Chiropractic.