Stretching for back pain: 10 moves to relieve your back pain

By Peter Swiatek, M.D.

Low back issues can be a pain! Here are 10 stretches that can be completed 3 times a day to gain some relief from troublesome back pain.

1. Cat-Cow Stretch

• How to Do It:
  Start on your hands and knees in a tabletop position. Inhale as you arch your back (cow pose), lifting your head and tailbone. Exhale as you round your back (cat pose), tucking your chin and pelvis.
• Benefits: Improves flexibility and relieves tension in the spine.

2. Child’s Pose

• How to Do It:
  From a kneeling position, sit back on your heels and extend your arms forward, lowering your torso to the ground.
• Benefits: Stretches the lower back and relieves tension.

3. Knee-to-Chest Stretch

• How to Do It:
  Lie on your back with your knees bent. Pull one knee towards your chest, holding it with your hands. Hold for 20-30 seconds, then switch legs.
• Benefits: Stretches the lower back and glutes.

4. Seated Forward Bend

• How to Do It:
  Sit on the floor with your legs extended straight in front of you. Hinge at your hips and reach for your toes.
• Benefits: Stretches the lower back and hamstrings.

5. Piriformis Stretch

• How to Do It:
  Lie on your back with your knees bent. Cross one ankle over the opposite knee, then gently pull the bottom leg toward your chest.
• Benefits: Relieves tension in the lower back and hips.

6. Supine Twist

• How to Do It:
  Lie on your back with your arms extended to the sides. Bend one knee and cross it over the opposite leg, twisting your torso.
• Benefits: Stretches the lower back and spine.

7. Pelvic Tilt

• How to Do It:
  Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis upward, flattening your back against the floor.
• Benefits: Strengthens the lower back and core muscles.

8. Sphinx Stretch

• How to Do It:
  Lie on your stomach with your elbows under your shoulders and forearms parallel to each other. Gently press your chest upward.
• Benefits: Stretches the lower back and strengthens the spine.

9. Hip Flexor Stretch

• How to Do It:
  Kneel on one knee with the other foot in front, forming a 90-degree angle. Shift your weight forward slightly to stretch the front of the hip.
• Benefits: Relieves tension in the hips and lower back.

10. Standing Forward Fold

• How to Do It:
  Stand with your feet hip-width apart. Hinge at your hips and let your upper body hang forward, reaching for your toes.
• Benefits: Stretches the hamstrings, calves, and lower back.

Tips:

• Hold each stretch for 20-30 seconds and repeat 2-3 times.
• Perform these stretches gently and avoid any that cause pain.

*As always, consult a medical professional before attempting to perform any exercises or stretches that may cause discomfort. If you begin to experience red flag symptoms such as numbess or tingling in your legs or arms, weakness, difficulty with bowel/bladder function, please consult a medical professional.

Stretching for back painback painstretches for back painthrew out backlow back painlow backback injurystretches for backcure back painphysical therapytreatment of low back pain