Top 5 Stretches for Alleviating Back Pain

Chronic back pain is one of the most common afflictions in Americans today and results in millions of ER visits and doctor visits every year. People with chronic back pain commonly report trouble sleeping, boredom because they can’t go about their normal lives, and depression due to not being able to do what they used to be able to do.

Stretching is one of the best ways to prevent back pain. It is recommended that everyone should stretch every day. When people feel an episode of back pain coming on, then stretching becomes even more important. Here are five stretches that are proven to help alleviate back pain and get you moving again!

Getting Started With Your Stretches for Lower Back Pain

Stretching is best done after warming up. This means that you should jog, walk, or bike for five minutes first before stretching. Then, proceed with your stretches!

Upper Back Stretch

This is done by standing up straight with arms raised above head at shoulder height. Keeping your hands flat against the wall in front of you, slightly bend your knees until a good stretch is felt in your upper back area (the area around your shoulders). Hold for 30 seconds and repeat four times daily.

Stomach Stretch for Lower Back Pain

Laying on your stomach, place one hand behind your head and place your other hand on the thigh of leg that is stretched. Push your hips up off ground until a good stretch in stomach area is felt. Hold for 30 seconds, repeating four times daily.

Quad Stretch for Lower Back Pain

Standing or laying down, place one foot on your opposite knee and pull the heel towards the buttock/hip area as close as possible without pain. Hold stretch for 30 seconds and repeat three times on each side daily.

Lower Back Stretch on Chair

While seated with your back straight, slowly bend forward at the waist keeping your knees straight and letting your arms hang down toward floor. Hold for 20 seconds then release. Repeat this four times daily.

Hamstring and Buttocks Stretch

Perform this back stretch by standing up straight and grabbing one ankle behind you pulling it to buttock/hip area as close as possible without pain. Hold for 30 seconds and repeat three times on each side daily.

Remember when stretching to breathe slowly and deeply while pulling in stomach muscles. Be sure not to bounce or jerk the muscle into a stretch by going too far. You should feel a mild pull that can be held for 20-30 seconds in the stretched position.

These best stretches for back pain help to increase flexibility while relieving pressure off muscles which result in lessening tension along the spine. Perform these stretches for lower back pain daily if possible. If you are new to stretching, start out slow by holding each stretch for ten seconds at a time until you feel more comfortable holding it longer.

The board-certified physicians at Greater Maryland Pain Management offer back pain treatments and back pain relief with non-invasive, safe treatment methods. We help treat your back pain with diagnostic consultations, interventional procedures, and medication management. Contact us today to schedule an appointment and restore your best self!