Stretches To Help Manage Back Pain

Living with back pain should not be a problem anybody faces, but the truth of the matter is that it is a part of many people’s lives. There are many ways to get rid of back pain, including drugs and even surgery. However, a great alternative to relieving back pain is to put the following stretches into practice on a daily basis.

These stretches are used to prevent muscle injury, and are also heavily utilized in Pilates and yoga. They reduce stress levels in our bodies, increase flexibility, and yes, you guessed it, ease back pain.

Lower Back Rotation


It is recommended to do this exercise throughout the day, maybe two or three times depending on your sore back. The stretch works on the soft tissues of the lumbar (lower spine), releasing tension after being seated for long amounts of time or if your lower back just hurts from every day activities.


Take a seat, put your feet flat on the floor, now rotate your shoulders to one side by twisting your upper body. You can use the chair as support to apply more pressure, thus relieving the pain even more.

Go just as far as you feel comfortable going, do not push it too much. You may hear some cracking noises coming from your spine, do not worry this is normal and it does not cause any pain or harm to your body, it is the sound of your joints opening up.

After 20 seconds, release this position and turn your body to the other side.

Knee to Chest


This exercise can be used for various purposes. It can be done to take a break from your everyday activities or your job routine. It releases stress and pain from the lower back and pelvis muscles and increase lower back flexibility.

This exercise requires you to lay down on your back. Remember always to have a comfortable setting for your back, having a yoga mat would be perfect for this stretch. Do not do this on the ground without anything to lay on, this can hurt your back even more. It is recommended (to increase flexibility) to practice this stretch every day for it can help those with arthritis and spinal stenosis.


Lay down with your feet flat on the floor, creating a triangle with your legs and the floor. Slowly raise one leg at a time, do not bring both of them up at the same time as this causes more stress to your lower back, and you can hurt yourself if you have a vulnerable back. You can hold your legs with both of your hands by grabbing right under the knees.

Now slowly bring one of your knees closer to your chest, remember to use your hands to help your knee reach your chest easily. Relax your back and your legs as much as possible, this is to release some of the tension that may be causing the pain itself.

Hold on for a few seconds and then return to the initial position, and switch legs, repeat this movement 10 or 15 times with each leg, and as many times as needed throughout the day.

Corner Stretch


This stretch is to release upper back pain, both of the last two exercises focus on lower back pain only, so if you are suffering from upper back pain you can try this stretch exercise. This stretch releases not only back pain, but also shoulder blade pain and even headaches caused by muscle tension.


Find a corner and stand about two feet away from the walls facing the corner. Your feet should be side by side. Lay your forearms on the walls (one in each) with your elbows a little bit under shoulder height.

Lean in as much as possible without feeling any pain, you will feel stretching on your shoulders and chest, hold this position for about 30 to 60 seconds, perform 3 or 5 times a day, or as needed.


So with these three exercises, you can release most of your back pain, but this, of course, does not replace a visit to the doctor. These stretches are easy to do, don’t require much of your time (5 minutes at most), can be done anywhere in your house or your office, and can release tension and stress from both your spinal joints and back muscles.