back pain stretches, back pain relief exercises

3 Easy Home Stretching Exercises For Back Pain

Back Pain Relief Stretches

Understanding which kind of back pain you struggle with is an essential first step to finding a stretching routine to help relieve back pain.

Three most common types of back pain:

  1. Upper back pain stems from the cervical spine region.
  2. Mid-back pain, localized in the thoracic spine.
  3. Low-back pain, the third type of back pain, is felt in the lumbar spine or tailbone, the most common type of back pain.

Three Easy Stretching Exercises For Back Pain Relief

These at-home back stretching exercises can help improve acute or chronic back pain symptoms with time and practice. Let’s explore three ways to stretch your back to relieve pain and improve mobility.

1) Hamstring Stretch For Back Pain

Lie down on the floor with your knees bent, feet flat on the floor, and your arms at your side. Make sure to take a few deep breaths, allowing your hips and lower back to relax. Next, use both arms, grab your left knee and pull it towards your chest as far as it will go. Keep your head and shoulders flat on the ground during this step. Hold this position for 30 seconds, remembering to breathe, and then release slowly and move your foot back to the ground. Repeat this process for your right knee and then both knees together. 

parts of the spine model, types of back pain, spine sections, lumbar spine, thoracic spine, cervical spine
2) Cross Leg Stretch For Back Pain

Start this back stretch in the same position as the hamstring stretch. However, instead of pulling your knee to your chest, you will cross your left leg over onto your right leg, resting your left ankle on your right thigh. Relax in this position for a few seconds, remembering to breathe. Next, grab your right quad by looping your right hand through the space between your thighs and slowly pulling forward towards your chest. Hold this position for 30 seconds, and then switch sides and repeat.

3) Superman Back Stretch

Start by lying flat on your stomach with your arms stretched straight above your head. First, lift your arms and shoulders as far as possible, pulling your chest off the floor. Hold this position for a 30 seconds, remembering to breathe, then return to starting position. Next, pull your legs and thighs up off the floor with your arms and shoulders for a deeper stretch. To improve muscle strength, engage the muscles between your shoulder blades, your glutes, and your core while performing this exercise.

These are only a few at-home back-strengthening exercises you can do to relieve back pain. It would be best if you spoke with your doctor or physical therapist to determine what stretching exercises suit your back pain treatment, especially if you have a history of back trauma, injury, or surgery. If you want to add more stretches to your back treatment routine, check out the Mayo Clinic 15-minute daily back stretching routine to find additional stretching exercises that can help reduce back pain symptoms.