Exercises and Stretches to Reduce Back Pain

woman stretching her back

Every time you bend down or stand up, you can feel it. It’s that groan-inducing aching in your lower back that never seems to go away completely. Adults suffer from lower back pain, which is one of the most frequent types of chronic pain. Often, this back pain might be brought on by scoliosis.

To get relief from back pain and other pain caused by this condition, you’ll need to visit a specialist who will offer you a scoliosis treatment plan. That way, you can no longer feel any pain and get your life back on track. Perhaps you’ve been resting in the hopes that your back pain will go away on its own. However, for pain relief treatment, most doctors now advise those suffering from lower back pain to get active and move their backs and related muscles.

Get Moving to Get Rid of Pain

Patients suffering from back pain can feel relief with the appropriate kind of movement. They’ll also need to avoid routines that place too much stress and strain on the back. So how do you decide which exercises to do? That relies in part on the severity of your pain and its source. As a result, before engaging in any strenuous activity for lower back discomfort, you should always get medical advice.

Stretches to Reduce Back Pain

These simple movements should help alleviate the pain you feel in your back. However, you must seek professional advice first.

  • Back Flexion Stretch: Pull both legs to the chest, flexing the head forward while lying on your back. Do this until you feel a comfortable stretch throughout the mid and low back.
  • Kneeling Lunge Stretch: Beginning on both knees and move one leg forward until the foot is flat on the ground, evenly distributing weight through both hips (rather than on one side or the other). Place both hands on the top of one thigh and slightly lean forward to feel a stretch in the other leg’s front. This stretch targets the hip flexor muscles, which join the pelvis. If you feel your pelvis is overly tight, this can compromise your posture.
  • Piriformis Muscle Stretch: Lie on your back with both heels on the floor and knees bent. Cross one leg over the other, placing the ankle on the bent knee, and gradually lift the bottom knee toward the chest until the buttock stretches. Alternatively, lie down on your stomach and cross one leg over the other, pulling it forward over the body at the knee while maintaining the other leg flat.
  • Child’s Pose: Sink back through your hips to rest them on your heels with your hands and knees on the ground. Fold forward with your hands out in front of you and hinge at your hips. You’ll need to support your belly with your thighs. With your hands facing up, extend your arms in front of or alongside your body. Concentrate on deep breathing and relaxing any tense or tight places. Hold this stance for up to a minute. During your stretching regimen, you can repeat this stance multiple times. It’s fine if you do it in between your other stretches.
  • Knee-to-chest Stretch: Lie down on your back, knees bent and feet flat on the floor. Maintain a bent left knee or extend it straight out across the floor. Pull your right knee into your chest, hands clasped behind your thigh or at the top of your shin. Lift your hips and lengthen your spine all the way down to your tailbone. Inhale and exhale deeply, letting go of any tension. Hold this position for 30 seconds up to 1 minute. Repeat with the opposite leg.

Woman stretching her sides

Benefits of Stretching

Stretching the back is a great way to improve overall health and well-being. It’s a simple, cheap, and easy way to get started on a healthy lifestyle. Here are a few benefits that stretching your back provides:

  • Reduces tension in the muscles that support the spine as stress in these muscles can aggravate discomfort from a variety of back problems.
  • Improves overall mobility and range of motion.
  • Lowers the likelihood of back pain-related impairment
  • Chronic pain (pain that lasts longer than three months) may necessitate weeks or months of frequent stretching to effectively alleviate discomfort. Stretches are prescribed as part of a physical therapy program or recommended for daily use at home.

Tips for Stretching to Get Rid Of Back Pain

Keeping the following tips in mind can help you stretch your muscles safely and effectively:

  • Wear loose-fitting clothing that will not bind or restrict your motions.
  • Stretching should be pain-free, so don’t force your body into awkward or painful positions.
  • Slowly ease into a stretch, avoiding bouncing, which can create muscle strain.
  • Stretch on a clean, flat surface with enough space to move around freely.
  • Stretches should be held for 15 to 30 seconds to lengthen muscles and enhance range of motion.
  • Repeat a stretch between 2 and 5 times—a muscle’s maximum elongation is normally reached after roughly 4 repetitions.
  • One side of the body at a time should be stretched.

From walking and jogging to simply getting out of bed in the morning, your lower back is used for a variety of activities. Stretching on a regular basis is an excellent approach to increase flexibility, reduce tension, and strengthen muscles.

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Medical Disclaimer

The information provided on this website is for general informational purposes only and should not be considered medical advice. The content on the website is not intended to be a substitute for professional medical diagnosis, treatment, or advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.


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