The 5 Best Back Stretches for Reducing Aches and Pains

Experts estimate 80% of the adult population will experience back pain at least once a year. 

To help prevent and reduce this pain, you can use stretches. These will help increase flexibility and loosen tight muscles. Continue reading to learn five of the best back stretches for aches and pains.

Using the Best Back Stretches for Aches and Pains

The best back stretches can help you prevent injury and loosen your muscles. These muscles become tight from working at a desk, repetitive lifting, and other daily tasks. You can read on here about some causes of backaches.

If you believe your back is already injured, you should speak with a doctor before attempting these best back stretches. If your back is only sore and not injured, remember to be gentle.

Always follow proper form. Stop your stretch when it becomes painful to reduce overextending the muscles. Over time, you will be able to take the stretches deeper.

If you keep these precautions in mind, your back stretches will do the most good. We’ll talk about the first stretch next.

1. Spine Stretch

Sit on the floor with your legs stretched to the front of you. Feet should be a little wider apart than your hips.

Lean your chin towards your chest slightly. Draw the chin closer to the chest as you reach forward, bending at the hips.

Return to the seated position. As you return upright, move your chin away from your chest.

2. Cat-Cow Stretch

Start with your hands and knees to the floor. Plant your toes to the floor, so your calves are slightly raised.

Begin by rounding your spine upwards. As you do this, allow your head to hang loosely towards the floor. This is the cow position.

Slowly tuck your spine in towards your abs, rounding your shoulders up. Your head should come up, so you look straight ahead. This is the cat position.

3. Lower Back Rotation

This stretch is done from a chair. Sit up straight with your feet planted firmly on the floor.

Pressing down through the soles of your feet, rotate your upper body to one side. Your bottom half should remain straight. You can grip the side of your chair to get a deeper muscle stretch if you feel comfortable.

4. Child’s Pose

Child’s pose is one of the most basic yoga poses. You begin on your hands and knees, with legs back beneath you. The tops of your feet should be on the floor.

Push back through your hands, so you sit on your heels. Slowly walk your hands forward until your forehead rests against the floor. Stretch your hands straight to the front of you with palms facing up.

Hold the position for a minute while focusing on your breathing. Slowly walk your hands back up until your resting on your heels again.

5. Sphinx Pose

Lay on your stomach with elbows beneath your shoulders. Your hands should be extended forward, with your forearms pressed to the ground. Feet should be slightly apart.

As you lift your upper body to resemble a sphinx, engage your lower body’s muscles. Press your pelvis to the floor as you complete your rise. Your face should be gazing straight ahead.

Hold the pose for one to three minutes. It should be comfortable, so don’t push yourself to hold the pose for too long.

Learn More Stretches

The five stretches above will help to loosen muscles in your upper, middle, and lower back. When used regularly, they can help prevent injury by increasing your flexibility.

Would you like to learn more best back stretches? Or would you like to learn how to stretch other major muscle groups? Check out our other blogs for more useful information.