4 Stretches to Help With Back Pain


Woman with Exercise BallThe pain you feel after straining your back can make you want to spend the whole week in bed. Even the simplest movement can send a sharp stab of pain running through your back.

Stretching can be a great way to help your muscles and find some back pain relief. These four types of stretches can ease your back pain and promote healing.

1. Restful Pose

This stretch is very helpful for the lengthwise stretching of your whole back. To perform this stretch, kneel on both knees on a comfortable surface so that your rear is resting on your heels. Spread your knees outward and extend your arms forward until your face is near the floor. Hold for as long as you’re comfortable up to a few minutes.

Stretching using the restful pose is a soothing way to find back pain relief.

2. Knee to Chest

You can use this technique to stretch your lower back muscles. Lie flat on your back with toes pointed to the sky. Gently grip your thigh, knee or shin and gently pull your knee towards your chest. Hold for about 30 seconds and repeat three times for each leg.

3. Lying Knee Twist

This exercise is another way to stretch your back and abdominal muscles. Lie on your back with your legs extended. Bend your knee upward and cross it over the opposite side of your body. Hold in a position so that you feel a gentle stretch through your back muscles for 30 seconds. Repeat three times for each side.

4. Cobra Pose

Cobra pose stretches your abdominal and lower back muscles. It starts in the same position as a push-up. Lay on your belly and push up only your upper abdomen with your arms. Hold for 30 seconds and repeat five times.