5 Easy Stretches For Back Pain Relief

Posted by Benjamin on 30-Nov-2016 19:00:00


Americans collectively spend about $50 billion annually on treatments related to back pain. According to the statistic by the National Institute of Neurological Disorder and Stroke (NINDS), low back pain is the most frequent cause of disability on the job.

 Stretching helps relieve back pain. Keep below points in mind while starting stretching as a routine.

  1. Wear comfortable cloth that will help you stretch pain free.

  2. Do not force your body into difficult position.

  3. Stretch slowly and avoid bouncing to prevent muscles tear.

  4. Practice stretching on a flat, clean surface that is large enough to move freely.

  5. Repeat each stretch 5 to 10 times.

  6. Hold stretch for 20 to 30 seconds to allow muscles or joints become loose. 

Step #1 Chin to Chest

You can perform this stretch while sitting or standing.

Gently bend your head forward while bringing your chin towards the chest until you feel stretch in the back of neck.


Step #2 Ear to Shoulder

This exercise helps you stretch your neck area below the ears as well as the top portion of the shoulder.

Start by gently bending the neck to one side as if you are trying to touch the shoulder with your ear. Keep bending till you feel the stretch in the side of the neck. Repeat the stretch by bending your neck the other side.


Step #3 Piriformis Seated Stretch

Sit on the floor, cross your left leg over your right leg. Then put your foot next to your thigh and tuck your right leg in towards your buttocks. At the same time put your right arm on your leg then slowly stretch. Repeat this for both sides and 3 to 5 times.


Step #4 Knee to Chest Stretch

While lying on your back and your knees bent and both heels on the floor, place both the hands behind one knee and bring it to chest. Return back to original position and repeat the stretch using other knee.


Step #5 Hip Stretch

Hips and buttocks support lower back. When you stretch these muscles group, it helps maintain spine flexibility.

Stand straight with your feet shoulder-width apart. Take a half step back with your right foot. Bend your left knee and shift weight back to the right hip.

Keep your right leg straight, bend forward and reach down the right leg until you feel the stretch in the outer hip.



Exercise that strengthens back muscles is the most effective way to combat lower back pain and speed recovery.

In addition to exercise you should also get in to the routine of other exercise or sports that improve back pain such as walking, swimming, yoga and stretching.

The spinal column and its contiguous muscles, tendons and ligaments are designed to move. However the kind of lifestyle we live and our desk jobs limits the movement making back pain worse.


Topics: Stretches


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