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10 Stretches You Can Do At Home To Help With Back Pain

Posted by Florida Spine and Injury | May 3, 2018 4:28:03 PM

Having a sedentary lifestyle can be a real pain, especially for your back.

Sitting all day in front of the computer won't give you the healthy lifestyle you want, despite being informational.

Over time, you'll feel pain in the areas on and around your back. The spine isn't built to take too much strain for long periods of time.

Whenever you're dealing with aches and pains on your back, it can sometimes stop you from doing simple tasks such as bending over to tie your shoes.

If the pain is still bearable enough that you can move around, you can start doing simple stretching procedures to help ease and even treat the pain.

See another blog from Florida Spine & Injury Chiropractors : Failed Back Surgery: The Dangers of Back Surgery.

In this post, our Florida Chiropractors cover 10 stretches you can perform in the comfort of your home to help with back pain.


Child's Pose

You're not required to have the flexibility of a professional yoga instructor to start doing yoga poses.

There is some yoga poses that can help ease and treat back pain, and it doesn't even require much balance on your part.

For instance, there's a pose known as the Child's Pose. The formation of this pose requires that you place both your hands and knees on the floor. Place your hands under your shoulders while placing your knees under your hips. Next, reach out directly in front of you as you extend your arms.

Upon doing this motion, place your palms flat on the floor. Next, slowly sit your hips to your heels. Drop your chest and head down while trying to extend your arms as far as you can.

child's pose for back pain


The Cat Stretch

Stretching like a cat has many wonderful benefits for the body, especially for your core and back.

You'll do a dynamic motion to help soothe body soreness and lengthen contracted muscles.

Start the pose by placing your hands and knees on the floor. Your hands should be underneath your shoulders while your knees are aligned with your hips. Next, place your spine parallel to the floor. Begin the short stretching exercise by rounding the back.

Make sure that you stretch the middle of your back right between your shoulder blades. Hold this position for 5 seconds. Afterward, let your stomach relax and fall while letting your back gently form an arch.

Hold this position for 5 more seconds.

back pain | the cat stretch


The Lower Back Twist

This famous stretch won't just help lengthen the lower back, but it can also affect the glutes in a positive way.

Start the stretch by lying on the floor with your back facing it.

Ensure that your knees are bent while your feet are still laying flat on the floor. You'll notice that you're in a "T" position. Always keep your shoulders on the ground while gently rolling both of your knees to one side.

Upon reaching the limit as to where your knees can go, hold that pose for about 30 seconds before moving to the other side.

lower back twist 

The Knee-to-Chest Stretch

Just like the other stretches found in this post, the knee-to-chest stretch will help lengthen the lower back muscles to aid in the relief and treatment of pain in this area of the body.

Start the stretch by lying on the floor with your back. Your knees should be bent while your feet are flat on the floor.

Next, begin the stretching motion by bringing your hands to either the area right below your kneecaps or to your knees. Afterward, slowly bring both of your knees to your chest with the help of your hands.

Once your knees arrive at your chest (or where you can make them reach), hold that pose for 20 to 30 seconds before returning to the starting position.

knees to chest stretch



Tilting Your Pelvis

Who knew that tilting your pelvis can help alleviate lower back pain?

Well, now you do.

It's because whenever we might have pain in the lower back regions, it can feel that the entire pelvic area is immobile.

Start this stretch by first lying on the floor with your back facing it. Ensure that your knees are bent in a comfortable position while your feet are flat on the floor.

Try to relax your lower back as much as you can (which might become difficult if there's the existence of pain). Tighten your core muscles as you flatten your lower back against the floor.

Next, slowly move your pelvis upward. Once you reach the maximum height where your pelvis can go, slowly bring it back down to starting position.

Repeat this exercise 12 to 15 times.

 pelvis lift stretch

The Downward Dog

 This highly popular yoga pose is a favorite among many, but it does require some people to have some degree of flexibility and balance first.

If you’re having trouble doing this stretch, then you may want to move back to simpler poses first.

You can start doing the downward dog by initiating a plank position. Place your palms flat on the floor with your feet together.

You should look like you’re about to do a push-up.

Afterward, push your “behind” backward while trying to move your chest to your feet. Ensure that your arms remain as straight as possible. Also, your hips should now be facing the ceiling.

Hold that pose for about 30 seconds before releasing.


The Standard Spine Stretch

 This stretch is ideal for beginners or for individuals who haven't achieved the flexibility of a yoga master just yet.

The standard spine stretch will help elongate the muscles found near the spinal column. It'll also positively affect the hamstrings.

Start by sitting on the floor with your feet wide open. Ensure that your feet are wider than your hips.

Now, try to move your head to the open space between your feet. As you go down, don’t forget to breathe normally. Also, keep your back straight as much as you can. You don’t have to go all the way if you can’t.

Just make sure that you do feel a slight discomfort when you reach your limits.

standard spine stretch


Sitting Rotation Stretch

You can initiate this stretch by sitting on a chair. Your feet should be flat on the floor at all times.

Now, twist your upper body to one side.

For individuals who have trouble keeping their feet flat on the floor, you can use the chair for additional support. Remember, go only as far as you can comfortably go.

You might feel a painless crack on your spine, but there's nothing to worry about it as long as there are no sharp aches involved.

sitting rotation stretch


The Squat Stretch

 Squatting is a standard exercise that helps the lower back and the legs.

The squat stretch promotes similar benefits albeit you’re going to take advantage of a low impact exercise.

Start by standing straight, but your legs are wider than your shoulders.

Tighten your abs and butt as you lower your body while bending at the knees. Always keep your thighs parallel to the floor.

Once you reach a low height, place your hands on top of your knees.

Next, press your right hand down while you’re holding the right knees. Breathe, and then turn your shoulders to the left. Afterward, do the same for the other side.

Squat Stretch 

The Mermaid Stretch

You can start this stretch by sitting on the floor.

Bend your knees while bending it underneath you to your left. Use your left hand to hold your ankles, while your right-hand goes up and over your head.

Extend the reach of your right hand as much as you can while maintaining good breathing practices.

Hold this pose for 20 to 30-seconds before doing the same for the opposite side.

mermaid stretch

Do these stretches on a regular basis, and your back is going to thank you for the favor.

Also, do these exercises regularly, and you’re going to lower the risk of acquiring back and spine-related issues as you continue to grow old.

If you notice sharp pains during any of these stretches, or if a chronic ailment is causing you to take up these stretches, strongly consider visiting a professional Chiropractor Near You to receive an assessment and expert assistance in alleviating your discomfort.  Chiropractic care is helpful for many different issues, not just back pain!

If you have further questions, our Back Pain Chiropractors at Florida Spine & Injury are here to help, click the link below to schedule a Free No-Obligation Consultation.

Free Chiropractic Consultation


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Topics: back pain

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