10 Stretches to Relieve Back Pain
If you have chronic back pain, it’s vital to remember that you should always seek the help of a doctor before trying to treat the issue yourself. With that said, there are several exercises you can do on your own to relieve back pain and prevent future issues from occurring. Here are ten simple stretches to help you get started if you want to relieve your back pain yourself!
1) Lying Knee-to-Chest Stretch
Lie on your back with both legs straight. Bring one knee toward your chest and grab it with both hands. Gently pull your knee toward your head until you feel a comfortable stretch in your hamstrings. Hold for 20 seconds, then relax and repeat on opposite side. Do two to three sets of 10 repetitions each day for better results.
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2) Half Roll Down
Lie on your back with knees bent and feet flat on floor. Place hands on opposite thighs and lift chest up so spine is long. Lift one shoulder blade a few inches off floor, hold for two seconds, then release. Slowly roll down back to start position. Do 10-15 reps on each side.
3) Hamstring Stretch
Lie on your back with both legs straight. Flex your right foot and bring it towards your butt, holding onto a support if you need to. Put your left hand behind your head and use it for leverage as you gently pull your head toward your feet until you feel a slight stretch in both legs. Hold for 20-30 seconds and repeat on other side. Keep both shoulders on floor during entire stretch. Repeat 2-3 times per day, especially after prolonged periods of sitting or standing.
4) Supine Hip Flexor Stretch
This stretch will loosen your hip flexors, which run from your lumbar spine through your pelvis and connect to your femur (thigh bone). Tight hip flexors can pull down on your back, causing lower back pain. Take a seat and prop yourself up with some pillows; then, lie on one side and bring that leg up so it’s bent at 90 degrees with your foot on top of its arch.
5) Child’s Pose
Your yoga instructor has probably told you to get on your hands and knees and practice child’s pose, but did you know that it relieves back pain? Kneel on all fours with a straight back. Tuck your chin toward your chest and stretch forward until your head rests gently on the floor. This simple stretch can help relieve some of lower back pain caused by poor posture or sitting too long in front of a computer.
6) Standing Forward Bend
In addition to providing a deep stretch in your hamstrings, which can help lower back pain, a standing forward bend will stretch your calves and feet. To practice, come into an upright position with legs spread wide—feet pointing straight ahead or turned out slightly. Keeping your chest lifted, fold forward at your hips as far as you can while maintaining an upright posture.
7) Quadriceps Stretch
This exercise stretches your quadriceps, which are muscles on the front of your thighs. It's important to stretch them before you exercise so that they don't tighten up. Stand in an upright position with one foot 1 inch (2.5 centimeters) away from a wall. Bend your knee and place your foot flat against it. Slowly press into your heel as you lean forward and move it toward your buttocks. Hold for 30 seconds while you breathe normally. Repeat 2 more times.
8) Seated Spinal Twist
Bring one knee in toward your chest and clasp both hands around it. As you exhale, twist from your waist until you feel a stretch down one side of your body. Hold for 30 seconds on each side.
9) Seated Piriformis Stretch
While seated on a chair, cross your right leg over your left and place your hands on top of your left thigh. Gently pull down on your left thigh until you feel a stretch in your right buttock. Hold for 30 seconds and repeat twice for each side.
10) Shoulder Rolls
Stand up straight, with your shoulders relaxed and your arms at your sides. Slowly roll your shoulders forward for a count of 5, and then backward for a count of 5. Do several sets of shoulder rolls throughout each day to reduce stress on your back. Many people who suffer from low back pain also tend to hold their shoulders up or down more than they should—correcting these posture issues can help you avoid further back pain!
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