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5 Daily Stretches to Help With Back Pain Relief

5 Daily Stretches to Help With Back Pain Relief

General Tips for Stretching

Never stretch cold muscles - do a little warm up first (brisk walk or jumping jacks). Remember to wear comfortable clothes that won’t bind, preferably something that can stretch . Stretching should be pain free; you don’t have to go all the way in a stretch and do not force your body into difficult positions that may seem easy for other people. Always move into a stretch slowly and avoid bouncing, which may tear muscles. Stretch on a clean, flat surface that is large enough to move freely - a yoga mat is great for this. If you have any health issues, do consult your healthcare provider before embarking on a new regimen.

Below are 5 daily stretches that may help with back pain:

Knee to Chest
Use this stretch to align your pelvis and stretch lower back + rear end muscles.
    • Lie flat on your back with toes pointed upwards
    • Slowly bend your right knee and pull your leg up to your chest
    • Wrap your arms around your thigh, knee or shin, and gently pull the knee towards your chest
    • Hold for 20 seconds an slowly extend the leg back to starting position
    • Repeat 3x per leg
Spinal Stretch
Use this movement to stretch the paraspinal muscles and strengthen the abdominal muscles
    • Lie on your back with your legs extended straight
    • Bend the right knee up and cross it over the left side of your body
    • Hold in a position that allows you to feel a gentle stretch through the back and buttocks muscles for 20 seconds
    • Tighten your core muscles and rotate back to center
    • Repeat 3x per leg    
Piriformis Seated Stretch
Designed to help lengthen the piriformis muscle over time (often the source of of sciatica/ radiating leg pain)
    • Sit up straight, cross your left leg over your right leg
    • Place your left foot next to your thigh and tuck your right leg in towards your buttocks
    • Place your right arm on the side of your left knee/ thigh and slowly ease into a stretch
    • Keep your back straight and chest lifted
    • Hold for 20 seconds and alternate sides
    • Repeat 3x per leg
Cobra Stretch
Stretch tight abdominal muscles and lower back
    • Lie on your stomach with your legs extended and place your elbows under your shoulders with forearms and palms flat on the floor
    • Slowly push your body upwards, focus on extending through your upper back
    • Make sure to keep your hips on the ground
    • Hold for 10 seconds when  you reach a comfortable position that gently stretches abdominal muscles and lower back (DO NOT OVER STRETCH)
    • Gently return to starting position 
    • Repeat 5 times
Yoga Cat/ Cow
Helps strengthen and stretches spine, hips, abdomen and back muscles
    • Kneel on all fours with your hands beneath your shoulders and knees directly below your hips
    • Exhale and gently arch your spine
    • Inhale and tighten your core muscles and curve your back, like a cat
    • Move slowly between movements and hold in each position for 5-10 seconds
    • Repeat 5 times

DISCLAIMER: This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your health care provider. AidBrace makes no warranties, express or implied, that the information  contained in these materials will meet your needs.