Best Stretches for Back Pain
Countless adults experience some form of back pain throughout their lives — whether it’s in their lower, middle or upper back. Back pain can range from a minor inconvenience to debilitating pain that makes it difficult to perform daily tasks.
If you have back pain, you can help strengthen your back and ease pain by performing stretches slowly and safely.
Stretches for Lower Back Pain
For lower back pain, try these two stretches:
- Piriformis stretch: Lie down with your knees bent and feet flat on the floor. Move your right ankle to the base of your left thigh and put your hands behind your left thigh. Pull upwards toward your chest and stretch, holding the position for about one to three minutes. Repeat with your right thigh.
- Child’s pose: Kneel on the floor, keeping your knees together, feet hip-width apart and palms on your thighs. Exhale and extend your arms out while you lower your torso between your knees. Relax your shoulders and hold this position for up to one minute.
Stretches for Middle Back Pain
Here are two of the best stretches for middle back pain:
- Cat-Cow: Start on your hands and knees with your palms under your shoulders and your knees under your hips. Inhale and tuck your pelvis while rounding your middle back. Drop your head and hold for three to five seconds, then exhale and resume a neutral spine. Next, look up and sink your back down toward the floor while holding the pose for three to five seconds.
- Cobra pose: Start by lying face-down on the floor. Extend your legs with the top of your feet on the floor. Then, press into the floor with your hands while keeping your elbows close to your body. Pull your shoulders up and slightly back, lifting your head. Draw your belly button toward your spine and push up. Keep your abs engaged, lift into the cobra pose and hold it for 20-30 seconds.
Stretches for Upper Back Pain
If you are dealing with upper back pain, these are some of the best stretches to perform:
- Neck side bend and rotation: While sitting in a chair, tilt your neck to the right and hold for 10 seconds. Roll your head counterclockwise, but pause for 10 seconds at your left shoulder. Then, turn your head again to end on the side you started on. Repeat the stretch on the other side.
- Overhead arm stretch: Sit down in a chair with your feet flat on the ground. Lift your right arm over your head and reach out to the left while bending your torso. Go back to a neutral position and repeat with your left arm.
Work With Professional Trainers to Reach Your Health and Fitness Goals
At Excellence In Fitness Personal Training Studios, we have our Excellence In Recovery Program which utilizes targeted mobility exercises to increase your range of motion, relieve pain and stress, and improve your overall quality of life. We train all ages and fitness levels and offer personalized one-on-one fitness training.
By listening to your needs and goals, we’ll create a plan to help you look and feel your best. To get started, reach out to us today.