Soothing Stretches to Alleviate Your Back Pain

A beautiful outdoor beach scene.If you suffer from chronic back pain—or want to prevent it from ever getting the chance to begin—there are plenty of ways to improve your outlook and shorten your recovery time. One of the most effective techniques for managing back pain is regular stretching. If you’ll commit to spending just 15 minutes a day exercising your back, your body will be treated to increased flexibility and a lowered risk of injury. Here are four super back exercises that will get you back on your feet and running in no time at all.

Back Curls

If you spend a lot of time sitting in an office chair, try this lower back stretch that will put the spring back into your step. Lie down on your back with both of your feet flat on the floor. Clasp both of your hands behind one of your knees and then slowly bring your leg up to your chest. Hold for 15 seconds and then lower your leg. Return to the starting position and then repeat with your opposite leg.

Torso Twist

Lie on your back and bend at the knees while keeping your feet and shoulders flat on the floor. While pressing these two areas into the floor, roll your knees to one side. Hold the position for 10 seconds and then return to your original starting position. Roll your knees to the other side and hold for 10 seconds and then return. Repeat as many times as you wish.

Bun Lifts

A woman doing yoga.Lie down on your back with your knees bent and feet firmly on the ground. Place your arms by your sides or on your chest and then tighten your abs and glutes for about five seconds. Release and then raise your hips slowly so that there’s a straight line from your shoulders to your knees. Hold the position for about 15 seconds while breathing deeply and then slowly return to the starting position.

Cat Cow

One of the simplest yoga poses is the Cat Cow; begin this pose on your hands and knees. Keep your shoulders directly over your wrists and your hips directly over your knees. Inhale and then use your abdominal muscles to arch your back. Return to a neutral spine and then round your lower back. Repeat four more times throughout the day. 

For soothing back pain relief that lasts, contact your chiropractic team. Your doctor of chiropractic can provide you with the hands-on care necessary for treating a variety of spinal woes. No matter what kind of musculoskeletal ailment you’re suffering from, your chiropractor can help. Contact your chiropractic team today and you’ll be taking the first step toward the pain-free life you’ve always wanted.


Always consult your chiropractor or primary care physician for all your health related advice.

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Photo credit: Used under Creative Commons Licensing courtesy of AmyUsed under Creative Commons Licensing courtesy of Pierre Munique

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