The 4 Best Stretches for Back Pain Relief
Back pain is one of the most common complaints people make to their doctors. Nearly 65 million Americans report a recent episode of back pain, while around 16 million (8 percent of American adults) experience chronic back pain. For some people, back pain might be a symptom of an underlying condition, such as fibromyalgia. Other times, it’s a side effect of a sedentary lifestyle or repetitive motions.
While it might feel like you just want to lay in bed due to your pain, stretching your back in a gentle way can help alleviate back pain by reducing tension, improving circulation to the spine, and strengthening the muscles. In fact, a recent study on back pain found that participants who followed a 12-week stretching regimen reported better mobility, less pain, and a reduced need for pain medication. In this article, we’ll share the four best stretches for back pain relief so you can also reap those benefits.
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Child’s Pose for Back Pain Stretch
Why it works: This classic yoga pose gently stretches and relaxes the muscles of the lower back and improves mobility of the spine.
How to do it: Begin in a tabletop position on your hands and knees with your hands underneath your shoulders and knees underneath your hips. Slowly sit back towards your heels, drop your head down, and extend your arms out in front of you, placing your palms flat on the floor. If you have knee pain, you can place a rolled-up towel in the crease between your knee and your shin. Hold this pose for 20-30 seconds (or longer), making sure to continuously take long deep breaths.
Click here to watch a video demonstration.
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Cat/Cow Stretch for Mid Back Pain
Why it works: This dynamic stretch moves the back in two directions. It promotes mobility of the spine while strengthening the back and abdominal muscles.
How to do it: Begin in a tabletop position on your hands and knees with your hands underneath your shoulders and knees underneath your hips. Your spine should be parallel to the ground in this starting position. Then, arch your back towards the ceiling while tucking your chin down towards your chest, similar to how a cat stretches by rounding its back. Hold this position for five seconds. Next, bring your head up while letting your stomach fall downward. Gently arch your back towards the ground and hold this position for another five seconds. Repeat these movements for 30 seconds or longer.
Click here to watch a video demonstration.
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Supine Spinal Twist for Lower Back Pain and Glutes
Why it works: This stretch not only stretches the lower back, but also the glutes, which can become tight when you’re experiencing back pain, ultimately causing more pain. This gentle, twisting motion will help improve mobility of the spine while relaxing the muscles on the sides of the torso.
How to do it: Lie down on your back with your legs extended out in front of you. Extend your arms out to the side in a “T” position. Next, bend your right knee and cross it over your left leg. Slowly start twisting towards the left side, using your left arm to gently press your knee towards the ground. Try to keep your shoulders and upper back on the ground as you hold this stretch for 30 seconds. Repeat on the other side by bending your left knee over your extended right leg and gently using your right hand to push your knee towards the ground. Hold for 30 seconds.
Click here to watch a video demonstration.
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Double Knee-to-Chest Stretch Back Pain Reliever
Why it works: This stretch strengthens the muscles in your lower back, core, and glutes and lengthens contracted muscles in your back, increasing mobility and decreasing tightness.
How to do it: Begin by lying on your back with your knees bent and feet flat on the floor. Keeping your stomach tight and your lower back pressed into the floor, grab underneath both thighs and gently pull both knees up towards your chest. Hold this stretch for 20-30 seconds.
Click here to watch a video demonstration.
Make stretching a daily routine
Stretching is one of the most effective ways to relieve back pain—and it’s completely free, safe, and non-invasive! In order to get the most pain-busting benefits from your stretching routine, stretch every day. Set a daily reminder and make it a non-negotiable part of your routine. By practicing the above stretches daily, you can build strength, reduce back pain, boost your mobility, and increase your overall quality of life.
Combine these stretches with the Aromalief Vegan Hemp Pain Relief Lotions to get the most relief for your back pain. The lotions will help the muscles relax while you gently stretch.
Always consult a doctor before doing this or any other routine.
References:
https://pubmed.ncbi.nlm.nih.gov/22025101/
