10 Pain Stretches for Back Pain Relief
You might know that stretching is a good idea for back pain relief. However, many people don’t consider how important it is for treatment.
Stretching and strengthening are key to preventing and healing back pain, according to a Harvard Medical School article.
In this guide, learn 10 stretches for low, middle, and upper back pain relief.
Note: As always, consult your doctor before beginning any new exercise or stretching program.
Why Stretching Works for Back Pain Relief
- Acute back pain: Aim to resume your day-to-day activities ASAP with no symptoms in the future
- Chronic back pain: Work with your healthcare team to identify a functional goal, like walking around the park or cleaning your home comfortably
- Back muscles
- Abdominal muscles
- Buttock muscles
Together, these can help you maintain good posture and put less stress on your back.
A 2011 study showed that yoga and stretching provided low back pain relief. Both yoga and stretching with a physical therapist resulted in volunteers using less medication. Importantly, the volunteers’ improvements lasted several months after their classes ended.
There are a few reasons stretching helps your back. Firstly, it reduces tension, which can reduce pain. Improving your range of motion and mobility makes you more able to do normal activities without straining your back, causing aches.
Stretching also helps you prevent accidents. Working like a well-oiled machine, stretched muscles are less prone to injuries. On the other hand, those less flexible have tenser muscles with restricted mobility, making injuries like sprains more likely.
There could be some psychological benefits too. Stretching may change the way our brain perceives pain. Researchers at Laval University and McGill University found that stretching increases a person’s tolerance for pain. After doing stretches, researchers needed to apply more pressure to the volunteers to cause pain. This suggests that, for some, stretching can make back pain feel duller than before.
Lower Back Pain Stretches for Lower Back Pain Relief
#1 Child’s Pose
Child’s pose is a relaxing yoga pose, great for taking pressure off of your back. It stretches both the lower and upper muscles.
How to: With your knees spread apart and your toes together, lean back, resting your butt on your heels. Let your forehead rest on the floor with your arms extended in front of you.
#2 Cat-Cow Pose
Cat-Cow is another yoga pose that’s one of the best lower back pain stretches. Since it involves arching and rounding your spine repetitively, the extension can provide instant lower back pain relief.
This is a good stretch for another reason: it helps with posture. Those with back pain often have problems with posture and cat-cow can help them know what a normal—AKA a “neutral”—spine feels like.
How to: Begin with your hands and knees on the floor. Ensure your shoulders are over your wrists and your hips are positioned over the knees. Slowly round your spine, sending your head downward. Slowly lift your head, arching your back. Repeat.
#3 Knee-to-Chest
Knee-to-chest is a great option when you’re looking for lower back pain stretches. It improves mobility and stretches abdominal muscles, which can support the back.
How to: Lay down on the floor with your knees bent and feet on the floor. Starting with one leg, use both hands to hold under the knee. Bring the knee toward your chest while keeping the other leg on the floor. Hold this position for 15 to 30 seconds. Repeat on the other side.
#4 Standing Hip Extension
Tight hip muscles can contribute to low back pain. This stretch gently increases the mobility of your hips by interchangeably lifting your legs. It’s a good exercise for seniors or anyone with limited flexibility.
How to: Stand up using a chair at your side or in front for balance. Bring your leg back, straightening your knee and keeping your hips level. Hold the position before bringing your leg back down. Repeat on the other leg.
#5 Seated Spinal Twist
For lower back pain relief, try this stretch for your back, glutes, and hips. The gentle twist of your spine can feel relaxing as you work to increase mobility.
How to: Begin by sitting on the floor with your legs in front of you. Bend your left knee, placing your foot over your other leg. Position your left arm behind you and your right arm in front of your left thigh area. Gently twist the bottom of your spine to the left. Hold this stretch and then return to a seated position. Repeat on the other side.
Stretches for Upper and Middle Back Pain Relief
#1 Overhead Arm Reach
One of the most basic stretches for upper back pain relief is the overhead arm reach. You can easily do it at your desk to ease tense muscles.
How to: Sit in a chair and extend your right arm over your head, reaching to the left. Bend your torso to ease into the stretch and hold. Return to a normal seated position and repeat on the other side.
#2 Overhead Triceps Stretch
This stretch is another one great for upper back pain on the right or left side because it targets the serratus muscles.
How to: Sit or stand while raising your right hand over your head. Bend your elbow, placing your right hand near your upper back. With your left hand, grasp your right elbow. Gently pull and hold the stretch.
#3 Thread the Needle
Thread the needle is a good stretch for back pain because it works both sides of the body. Since it loosens upper back muscles, it’s also a good choice if you’re experiencing back pain on the upper right side or left side specifically.
How to: Begin on your hands and knees with your knees below your hips. Keeping this posture, walk your hands out. With your arms straight, thread your right arm under your left arm, shifting your chest. With your left hand resting palm up, hold the stretch. Repeat on the other arm.
#4 Cobra Pose
Cobra pose is a soothing stretch that can provide middle back pain relief.
How to: Lay on the floor face down. Position your hands under your shoulders with your elbows tucked in. Using your arms, push up, lifting your head and chest from the floor. Hold this backbend stretch before lowering again.
#5 Bridge
Practicing bridge pose can strengthen back, butt, and abdomen muscles, which help support the back, decreasing pain.
How to: Lay on your back with your knees bent and hands at your sides, palms facing down. Squeeze your butt muscles to raise your pelvis upwards and back off the ground. Hold the pose for a few seconds before repeating.
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About the author
Shereen Mohammed
Shereen is a passionate marketing professional with over 7 years of experience in executing traditional and digital marketing strategies across diverse industries. With a background in both agency and client-side roles, Shereen has successfully implemented effective marketing campaigns that have yielded a positive return on investment. As an energetic individual, Shereen possesses strong organizational and communication skills, ensuring seamless team coordination and collaboration. She thrives in process-driven environments, paying meticulous attention to detail while remaining focused on achieving results. With a proven ability to manage multiple projects in competitive and fast-paced settings, she is dedicated to driving success through strategic marketing initiatives.