Reduce and Relief Back Pain in Crofton and Odenton, MD

Stretching Exercises to Relieve Back Pain

Stretches for lower back pain help loosen and strengthen muscles. Our back supports most of our weight, so it takes a beating each day. When muscles in the back hurt, it often seems as if our entire body is on fire. At Greater Maryland Pain Management, we want you to live a life without pain. We offer our Odenton and Crofton, MD patients tips on stretching exercises to help reduce and relieve lower back pain. Pain management is about focusing on your body and using techniques to help alleviate issues throughout your neck, back, and shoulders.

Lower Back Rotational Stretches

Lower back rotational stretches help relieve pain in your trunk and back by working the core muscles and improving stability.

  • Make sure your back is against the floor with feet flat and knees bent.
  • Keep your shoulders on the ground and roll your knees from side to side.
  • Hold each position for five to ten seconds.
  • Repeat two to three times.

Superman Pose

Feel like a superhero with strong back extending exercises like a Superman.

  • Lie on your stomach with your face on the ground.
  • Stretch both arms as far as possible in front of your body.
  • Raise your feet and hands at the same time about six inches off the ground.
  • Keep your head straight down and hold for two seconds.
  • Repeat these steps ten times.


Bridges help work the gluteus for hip relief pain and to help support your lower back.

  • Bend your knees and put your buttocks on the ground with your feet flat on the floor.
  • Keep your arms by your side and raise your buttocks off the ground.
  • Your body should form a straight line from the knees to the shoulders.
  • Squeeze your buttocks and do not raise your shoulders.
  • Lower and rest.
  • Do three sets.

Knee-To-Chest Stretches

Knee-to-chest stretches help extend the muscles in your lower back, relieving tension and helping reduce pain.

  • Lie on your back on the floor with your knees bent.
  • Pull one knee towards your chest with both hands.
  • Hold your knee in this position for five seconds.
  • Repeat with the opposite leg two to three times each day.

Cat Stretch

Think like a flexible cat with a cat stretch that helps strengthen your back and ease tension.

  • Get onto your knees and hands.
  • Arch your back, ensuring to pull your belly button toward the spine.
  • Relax and let your abdomen fall towards the floor.
  • Repeat three to five times.

Pelvic Tilt

A pelvic tilt stretch is a wonderful way to help release the tight muscles in the back.

  • Lie on the floor with feet flat and knees bent and feet flat.
  • Arch your back and push your stomach out.
  • Hold for five seconds.
  • Return to the ground with a flat back and hold for five seconds, pulling in your belly button.

Partial Curls

Partial curls help strengthen your abdomen to boost core strength and stability.

  • Lie down on the floor and bend your knees.
  • Cross your hands over your chest, keeping fat flat and hip-width apart.
  • When you breathe out, pull in your stomach muscles.
  • Raise your shoulders and head and shoulders two inches off the ground and keep your neck in line with your spine.
  • Hold for five seconds.

Contact Greater Maryland Pain Management

Stretches will help relieve the pain in your neck, back, and shoulders. You’ll also notice a boost in stability and strength by doing stretches. Greater Maryland Pain Management can find the best treatment customized to fit your needs if you need pain management or pain treatment. Contact us today to schedule an appointment.