The Best Stretches for Back Pain Relief: 7 Stretches from the Experts

So if you’re stressed from lifting heavy objects, or dealing with soreness from a pesky desk job, or even if you’re not sure what the cause of your back pain is, we’ve got you covered.

What are the causes of back pain?

Back pain can range from dull to sharp, radiating, stabbing or burning pain. Back pain is one of the most common medical problems in the United States, according to the National Institute of Arthritis and Musculoskeletal and Skin Disorders (NIAMS). While the causes of back pain vary from accidents, heavy lifting, arthritis, or age-related spinal changes, it’s often attributed to posture.

Todd Sinett, MD, kinesiologist and founder of Tru Whole Care in New York City, explains, “Most back pain is caused by postural imbalances that leave us feeling achy, tight, and stiff. While accidents or medical conditions may Can lead to poor posture, but the habit of hunching over a screen (for hours on end) can ruin your posture.

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When should you see a doctor for back pain?

You may want to hold on at home, but when is it time to seek medical assistance? “If you have worsening back pain, weakness in your legs, difficulty walking, numbness or tingling in your legs or feet, it’s time to see your doctor,” says Candice Williams, MD, a pain management specialist and physician at Prelude Integrated Pain Solutions. .

If your back pain is accompanied by other symptoms, you may need immediate care.

“Fever, chills, difficulty going to the bathroom, and loss of bowel or bladder control are all signs of a more serious problem that warrants a visit to the emergency room,” Dr. Williams says.

7 Best Stretches to Relieve Back Pain

Postural balance exercises and stretches can relieve back pain that’s bothering you. Whether it’s a throbbing pain in your lower back or stiffness between your shoulder blades, Sinette recommends the following stretches to relieve stress on your back.

1. Thumb pit

You can do this stretch anywhere. “Thumb-in-the-dimple is a great stretch to open your chest, stretch your mid-back, expand your diaphragm, and eliminate the forward lean that many of us need relief from. I love this stretch, Because it’s something you can do at your desk, on your couch, or on a plane,” Sinett said.

1. Start in a seated position with your thumbs under your armpits.
2. Open your chest while gently tilting your head back.
3. Hold for 12 to 15 seconds and repeat 2 to 3 times.

2. Rest in Cobra Pose

Cobra pose is a common yoga move that opens the chest and improves posture. Sinett recommends this variation, which uses struts to give your front body more support as a stretch for your lower back. “It stretches your body and takes pressure off the lumbosacral area,” he says.

1. Place a support, such as a bolster or back axle, near the top of your yoga mat. Turn your body so that the front of your lower body is flat on the ground.
2. Place your abdomen and front of your hips on the support post. This will distribute your weight evenly.
3. Place your hands flat on the ground and lift your chest while extending your arms.
4. Keeping your upper body weight evenly distributed from your chest to your arms, push up with your fingertips.
5. Hold for 12 to 15 seconds and repeat 2 to 3 times.

3. Seated Piriformis Stretch

The piriformis muscle is located deep in the buttocks. “Tight piriformis muscles are one of the most common causes of low back pain. Often, tight piriformis muscles can even mimic sciatica. Try seated piriformis stretches to prevent and relieve pain.

1. While sitting, bend your right leg and cross your right ankle over your left knee.
2. Curl the right food by bringing your toes close to your shins.
3. Sit up straight.
4. Keep your spine straight throughout the stretch and press your chest forward toward your knees.
5. Hold for 12 to 15 seconds.
6. Switch legs and repeat 2 to 3 times.

4. Keep your knees close to your chest

Sinette likes this stretch to relieve muscle tension. “Kneeling close to the chest specifically targets the lumbosacral and lower back areas, relieving stress.”

1. Lie on the floor and lift one leg toward your face.
2. Bend your knees to extend your legs.
3. Hold for 12 to 15 seconds.
4. Switch legs and repeat 2 to 3 times. You can also try bringing your knees together at the same time.

5. Stretch

It’s time to stretch out all those muscles that are tight from sitting at a desk. This is Sinett’s personal favorite. I spend two minutes every morning and two minutes every night stretching, and it really makes a difference in my life,” he said. “You’ll need to use props such as a backbridge, yoga or bosu balls, pillows, or foam rollers to provide stretch stability.

1. Sit at the bottom of your desired prop.
2. Lie back with the highest point of the post between your shoulder blades and your head touching the floor.
3. Place your arms on the ground behind your head and hold the stretch for 2 minutes.

6. Dead bugs

If you’re a multitasker, Dead Bug Action may appeal to you. “This is a great stretch if you want to work a lot of muscles at once. The Dead Bug works your core, lower back, and lumbar muscles while working your entire back.

1. Lie on the floor, lift your legs and bend your knees.
2. Raise your arms in front of you.
3. Slowly straighten your right leg while moving your left arm back toward the floor.
4. Return the limbs to the starting position.
5. Hold for 12 to 15 seconds.
6. Repeat with the other arm and leg.
7. Repeat 2 to 3 times.

7. Bird Dog

Can you build core strength without doing sit-ups or sit-ups? Yes please! “Bird Dog engages your core muscles and promotes alignment and balance while engaging the body’s common stretch muscles.”

1. Start in a tabletop position with your knees directly under your hips and your hands directly under your shoulders.
2. Lift your right arm straight in front of you, in line with your shoulder.
3. At the same time, extend your left leg straight back, in line with your spine, but no higher than your hips.
4. Hold this position for 12 to 15 seconds while maintaining balance and continuing to engage your core muscles.
5. Release the limbs back to a neutral position on the table.
6. Perform the exercise with the opposite arm and leg.
7. Repeat 2 to 3 times.

Other remedies

A bout of back pain can seriously disrupt your daily activities. Besides stretching, what else can you do to get back to pain-free status?

“For new injuries, ice packs may help relieve inflammation and pain. If you have pain for more than 6 to 12 weeks, heat may help,” says Dr. Williams. “Also, anti-inflammatory medications like turmeric or NSAIDS (Tylenol or Advil) may help relieve inflammation and control pain.