Top 10 Stretches For Back Pain


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Top 10 Stretches For Back Pain

Here are 10 stretches that can help alleviate back pain and improve flexibility. Remember to listen to your body and modify any stretches if needed. If you have chronic or severe back pain, it’s important to consult with a healthcare professional, or a qualified Osteopath, or other physical therapist before starting any new stretching routine.

Cat-Cow Stretch

Start on your hands and knees, arching your back up towards the ceiling (cat pose), and then lowering your belly towards the floor while lifting your chest and head (cow pose). Repeat this gentle flowing movement several times.

Child’s Pose / Child’s Pose with Side Stretch

Sit back on your heels, lower your upper body to the floor, and extend your arms forward. Relax and breathe deeply in this resting stretch.

From Child’s Pose, walk your hands to one side, stretching your side body and feeling the gentle stretch in your lower back. Hold for a few breaths, then switch to the other side.

Sphinx Pose

Lie on your stomach and prop yourself up on your forearms, keeping your elbows directly beneath your shoulders. Gently lift your chest and elongate your spine, feeling a stretch in your lower back.

Knee-to-Chest Stretch

Lie on your back, bring one knee towards your chest, and hug it with your hands. Hold for 20-30 seconds, then switch to the other leg.

Figure 4 Stretch

Lie on your back, cross one ankle over the opposite knee, and gently draw the crossed leg towards your chest. You’ll feel a stretch in your glutes and lower back. Hold for 20-30 seconds and switch sides.

Supine Twist

Lie on your back with your knees bent. Lower both knees to one side, keeping your shoulders grounded, and feel the gentle twist in your spine. Hold for a few breaths, then switch to the other side.

Standing Forward Bend

Stand with your feet hip-width apart, hinge forward from your hips, and let your upper body hang loosely. Bend your knees if necessary. Feel the stretch in your hamstrings and lower back.

Standing Side Bend

Stand tall with your feet hip-width apart, reach one arm overhead, and gently lean to the opposite side. Feel the stretch along your side body and lower back. Repeat on the other side.

Cobra Pose

Lie on your stomach, place your hands near your shoulders, and lift your chest off the ground, keeping your hips and legs grounded. This gentle backbend stretches the front of your body and can relieve back tension.