If you are going through back pain, it can be a constant presence in your life. But if you have some time set aside each day, you may be able to perform some simple stretches that can either sooth existing back pain or proactively reduce or mitigate it. For best results, you should consult a healthcare professional to determine what stretches or physical therapies are best for your condition. For your consideration, here are some stretches you may try to help with back pain:


Begin by lying face down on your stomach; legs should be together and extended. Plant your palms on the floor, on either side of your head while keeping your elbows and forearms flat on the ground. While making sure your hips remain on the ground, slowly push your upper body up, keeping the weight on your forearms. The idea is to gently stretch your lower back, along with your abdominals. Once you have achieved this stretch, hold for about ten seconds, then relax your head back to the floor. Repeat the stretch five times.

Prone Leg Lifts

Lie face down on the floor. Clasp your hands together and rest your forehead on them. Keeping your legs and especially knees straight, lift your feet toward the ceiling about 1-2 inches. Hold this stretch for about five seconds, then lower both legs back to the ground. Repeat this lifting stretch five times.

Knee to Chest Stretch

Lie flat on your back. Slowly bend your right knee, pulling the knee toward your chest. Reach with your arms and lace your fingers around your right thigh, knee, or shin, depending on your desired comfort and flexibility. Gently pull the knee to your chest. This is meant to stretch your lower back, along with the muscles in your bottom and the back of your thighs. Once you have the stretch, slowly lower your leg back to the ground. Repeat the stretch five times for each leg.

Happy Baby Rock

Lie flat on your back. Slowly bend both knees, so they go in the direction of your armpits. Go as far as you can while maintaining your back’s contact with the floor. Extend your hands and grab each foot, while keeping your arms wrapped around the outer side of each leg. Gently rock side to side, so you are lifting alternating sides of your back. You should never roll to the point where your weight causes you to fall to any one side. Maintain this slow rocking motion for about fifteen seconds. When finished, gently release your feet and slowly lower your legs back to the ground.

Seated Figure Four Stretch

Sit on the ground with your knees bent and feet flat on the floor. Plant your palms slightly behind you for support. Cross your right leg over your left, so your right ankle is resting on your left thigh. While keeping your back straight, gently lean forward, so you feel the stretch go down your back and right leg. Hold the stretch for about twenty seconds, then return both feet to the floor. Repeat on the other side.

Upright Standing Tilt

Stand upright with your feet shoulder width apart and your arms resting by your sides. Raise your right arm straight above your head, with your fingers extended and your palm facing your head. Keeping your feet in place, slowly tilt your upper body to the left until you feel the stretch running down your right side. Hold this stretch for about ten seconds, then gently stand back upright and lower your arm back to your side. Repeat the stretch five times for each side.

Cat and Cow

Get on your hands and knees, with your palms flat on the floor lined below your shoulders, and your hips situated directly above your knees. Inhale a deep breath, and while doing so gently round your back, so it rises toward the ceiling. Hold this stretch for about ten seconds. Then give a long exhale, while doing so gently arch your back toward the floor, so it is your tailbone and chest that is stretching toward the ceiling. Again, hold the position for about ten seconds. Slowly alternate this stretch of your spine for five repetitions.

Restful Pose

Get on your hands and knees, with your knees just slightly wider than hip distance apart. Turn your feet inward, so they touch each other. Bend your knees and rest your weight backward, so you are assuming a comfortable seated position on your feet. At this point extend both arms forward into a relaxing stretch. Hold this position for about twenty seconds, then return back to your hands and knees. Repeat the stretching pose three times.

Back pain can be the worst. But you may have some recourse to fight it and possibly beat it, actions you can take right now. The pain can make you feel like you have lost control of your life. Consult your doctor to discuss ways you can take it back.

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