March 21, 2016

Stretches for Lower Back Pain Relief

Approximately 31 million Americans suffer from lower back pain — a result of both sedentary and extremely active lifestyles. Stretches help to ease the pain of stiffness, aches or spasms you may experience by strengthening your back. Learn about lower back exercises you can do at home to help relieve pain.

How Stretching Provides Lower Back Pain Relief

One of the best lower back pain remedies is regular stretching, which provides lower back pain relief in multiple ways. First, stretches to relieve lower back pain work by relaxing chronically tight muscles. Stretching also produces back pain relief by improving circulation that supports a healthy spine.

Plus, regular stretching strengthens the back muscles, which can help prevent problems in the future. So, learning a few simple back stretches and practicing them regularly can be one of the most effective home remedies for back pain.

5 Lower Back Stretches for Pain Relief

The Knee to Chest Stretch

Perform this lower back stretch by lying flat on your back, grabbing your knee with both hands and slowly pulling your knee to your chest. Hold for twenty seconds for both legs and do one rep for each leg.

The Spinal Stretch

This exercise helps relieve lower back pain but is also a good choice for those suffering from sciatica. Start flat on your back, leaving your right arm extended out beside you. Roll your hips, so your right leg is above and parallel to your left leg. Hold your right knee with your left hand and turn your head towards your extended right arm. Hold this stretch for twenty seconds and repeat on your other side.

The Hip Flexors Stretch

Start this back stretch down on one knee and slowly bend forward putting your hands on the knee in front of you for balance. Make sure to keep your torso straight and not to hunch over while doing this. Hold for thirty seconds then switch and repeat.

The Hamstring Floor Stretch

Begin this stretch for back pain by lying flat on your back and extending one leg in the air. Place both hands behind your knee to hold your leg up and slowly move it towards you. Hold for thirty seconds and switch legs. This back stretch is suggested to be done twice for each leg.

The Cobra Stretch

Lay on your stomach with your legs extended. Place your hands on either side of your head with forearms and elbows flat on the floor. Then slowly push your body upwards, so your weight is leaning on your forearms, keeping your hips on the ground. Once you get to the point where you can feel your abdominals and lower back gently stretching, hold for ten seconds. Slowly return back to the resting position and repeat five times.


With these five back stretches, you can get back pain relief in the comfort of your own home. Always use caution when performing any stretches as not to injure yourself.

Find a Baptist Health Orthopedic provider if you’re still experiencing back pain or have further questions.

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