Feeling aches and pains in your back? You’re not alone. About 31 million Americans experience lower back pain in their lives.

Worldwide, back pain is the leading cause of disability.

Upper back pain and lower back pain can keep you out of work and keep you from living your life.

Thankfully, we can help you develop a plan for back pain relief.

Just stretch it out! With these five stretches, you can feel relief instead of those distracting aches and pains.

Before You Start

Here are a few steps to help you stretch without experiencing another injury:

  • Don’t force yourself in a painful position
  • Stretch slowly to avoid straining your muscles
  • Hold each stretch for 15 to 30 seconds
  • Repeat each stretch two to five times
  • Repeat each stretch on one side of the body, then the other
  • Take deep breaths

Make sure to wear comfy clothes, too! The right gear will make sure your movements aren’t restricted as you stretch.

1. Extension

It’s just like it sounds. Place your hands on the floor and extend your feet behind you. Then, lift your head and arch your back.

Make sure to keep your elbows locked as you support your upper body using your arms.

Keeping your elbows locked and head up will emphasize the stretch.

2. Hamstring Stretch

While you’re sitting on the ground, extend one leg in front of you with the other bent inwards. Then, reach and touch your toes. Remember to gently pull your body forward.

This stretch can improve your flexibility and help you maintain proper posture.

3. Child’s Pose

Your hamstrings, gluteus maximus, and spinal extensors need some time, too. The child’s pose can offer back pain relief. It relieves tension in the spine, shoulders, and neck, too.

Starting position – Kneeling on the ground (knees bent), sink back until you’re resting on your heels.

Fold your body forward with your arms in front of you. Your stomach should rest against your thighs.

Extend your arms in front of you and take deep breaths.

You can add this stretch in between the rest.

4. Rotation Stretch

20 percent of people affected by acute low back pain develop chronic low back pain soon after. With these exercises for back pain relief, you can prevent your minor pain from getting far worse.

The muscles that help your back rotate need some attention, too.

Sit on the ground with your legs in front of you. Then, cross one leg over the other. Hold your knee to your chest as you turn your shoulders in the opposite direction.

Make sure to hold your stretches for at least 15 seconds.

5. Sideways Bend

You can try this one sitting or standing.

Extend your hands overhead. With your arms up, bend one knee to the side. Lean your upper body in that direction.

Hold the stretch before repeating in the opposite direction.

Stretch It Out: 5 Stretches for Back Pain Relief

With these five stretches for back pain relief, you can ease the pain away. Whether you sit in a chair all day or feel the ache after a session at the gym, these stretches can help.

Want some help getting stretched? At Stretch 22, we can help with stretches for upper back pain, lower back pain and a whole lot more. Check out our pricing page and book a session today!