The Best Stretches to Relieve Back Pain

Chronic back pain can impact every area of your life. Simple, everyday tasks become painful. Discomfort becomes normalized. While seeking professional help from a chiropractor is encouraged to find solutions, there are also actions you can take at home each day to reduce your pain.

Along with getting consistent exercise, using an effective variety of back stretches can do wonders to alleviate your pain. We’ve honed in on five that will stretch out your upper and lower back. Remember to be careful when trying new stretches and consult a doctor. Try to hold these stretches as long as you can but stop if you feel any sharp pain. Setting aside 10 to 15 minutes each day to do these five stretches will lead to less pain in general in your back and overall a more comfortable life. Here are 5 of some of the best stretches to relieve back pain.

Child’s pose

This yoga stretch is a great way to work your lower back. On a comfortable surface such as a yoga mat, get on your hands and knees. While keeping your knees under your hips, reach outwards with your arms and lean forward. Your palms should be facing the floor. Slowly extend your upper body downwards to feel the stretch in your lower back.

Shoulder rolls 

Doing shoulder rolls daily will loosen up your upper back, tendons, and joints, as well as improve your mobility. These can be especially useful to do before lifting weights or performing any strenuous work on your upper body. Simply stand straight up and roll your shoulders forward in circles 5-10 times. Then do the same number of repetitions counter clockwise. Keep alternating until your shoulders feel warmed up and your upper back feels stretched out.

Knee to chest variations

There are a number of knee to chest variations that can help stretch out your lower back muscles. Lying on a yoga mat or other soft surface, start off flat on your back with your hands resting above your knees. Gradually pull both of your knees upwards towards your chest. Rock back and forth and try holding it for as long as possible. This stretch can be done standing up as well. Just take steps forward and alternate between which knee you pull upwards. Hold as long as possible for a great stretch and to test your balance and stability.

Overhead arm reaches

Overhead arm reaches are another exercise that can be done sitting or standing. Reach towards the ceiling with your arms, intertwine your fingers and face your palms upwards, and lean from left to right. Use one hand to pull the other to each side for a better stretch. You should feel your back and core getting stretched out when doing overhead arm reaches. Keep going back and forth at least ten times.

Wall stretches

Wall stretches can be done in your office, home, or anywhere else. With one side of your body facing a wall sideways, bend your arm in a 90 degree angle at the elbow and push your forearm against the wall. Twist forward while keeping your forearm pressed against the wall and hold the position for at least 10 seconds. Twisting back and forth, you should feel tension released in your shoulders and upper back. Be careful while doing wall stretches; start off in a gentle manner and don’t twist too far into an uncomfortable position. Wall stretches can be done throughout your day or whenever you feel your upper back tightening up.

Overcoming your back pain

Doing these five stretches on a consistent basis will stretch out your upper and lower back. Your discomfort will be lessened, your joints will feel better, and you’ll become more flexible. If back pain persists, consider seeking help from a chiropractor. Professional care will lessen your pain across the board and provide a multitude of benefits.

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