Worldwide, back pain is the single leading cause of disability, preventing many people from engaging in work as well as other everyday activities. Experts estimate that up to 80% of the population will experience back pain at some time in their lives. Back pain can affect people of all ages, from adolescents to the elderly. With the right care, most people with back pain recover, by following lifestyle changes and exercises for relief. IIn this article you will learn the best stretching exercises for back pain and get a Youtube video you can use right away for back pain relief. This is a general recommendation based off of research and does not replace medical care. If you are struggling with back pain, make an appointment with your doctor or physical therapist for personalized treatment.
You can also contact me for virtual coaching and then we can do workouts together on your own schedule 😉
These exercises work by stretching out muscles that are normally tight when you have lower back pain. Of course, there are many reasons for having lower back pain, so it makes sense to get checked out by a physical therapist.
Back pain exercise guidelines
Make sure you warm-up your muscles before you stretch them. You should never bounce during stretching, and all stretches should be slow and gradual. Avoid over-stretching, stretch your muscles until you feel a slight stretch only, and hold each stretch for 20-30 seconds.
These back stretches should be performed in a pain free manner. If pain is experienced, it is best to discontinue the exercises and consider being evaluated by a doctor or physical therapist.
Back Pain Stretches
- sphinx pose
- cat cow
- twisted Childs pose
- hip flexor stretch
- Seated side body stretch
- seated twist
- seated hip opener fold
- lady cross legs and twist to top leg side
- Hamstring stretch
- piraformis stretch
- knees to chest
Want to try these back pain stretches in the comfort of your own home? In this Back Pain video routine I lead you through the best stretching exercises for back pain. You don’t need any equipment to get started, just a little bit of space and a mat. As always check with your doctor or physical therapist before starting this or any exercise routine. Honor your body and if anything hurts STOP immediately and seek medical care.
Back Pain Relief Video Routine
I love this routine and do it often for regular body care. These exercises are perfect to move through at the beginning of your day, end of your day, after a workout, after a long day of work, or after traveling. Remember: sitting and stress create MORE back pain. So when you find yourself stressed and sitting a lot, pull out this video and help yourself feel better in your life. Id suggest doing this video multiple times per week to help soothe or prevent back pain. You’ll have to try it and let me know how you feel below in the comments!
And if you liked this video, be sure to hit LIKE, subscribe to the channel, and share this video with someone who could benefit from these back stretches too!
I hope to keep you and your back happy for life,
Other things to check out: