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Stretches to Relieve Back Pain at Home

Many factors can contribute to back pain, including how you sleep, walk, exercise, sit, and more. Research has shown that doing a combination of stretches a few times a week can help ease and prevent back pain from coming back.

Not all back pain can be reduced or prevented simply by doing at-home stretches; in more severe cases, chiropractic care may be recommended.

Stretches You Can Do At Home To Relieve Back Pain

Spinal Twists:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Twist your knees sideways, holding them together as if you are trying to push the side of your leg to the floor.
  • Once your legs are pushed to one side, turn your head in the opposite direction in which your knees are facing.
  • Hold the position while you take 10 deep breaths.
  • Repeat the steps for other side. This is a good exercise if you find that your back pain is worse after standing for long periods of time.

Child’s Pose:

  • This common yoga pose gently stretches the muscles of the lower back and can also reduce pressure and pain in the hips.
  • Sitting with your knees under your hips, with your hands and knees positioned directly under your shoulders.
  • Extend your arms in front of you, placing your palms directly on the floor.
  • Slowly sit your hips back toward your heels while dropping your head and chest downward as you extend further and reach as far as you can comfortably.
  • Hold the pose for 20 to 30 seconds.

Knees to Chest Stretches:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Draw your right knee up to your chest and hold for a few seconds and then gently lower your leg back down with your foot flat on the floor.
  • Repeat the exercise with the left leg.
  • Continue this exercise, alternating legs for 10-15 repetitions.

Press-up Back Extensions:

  • Lie flat on your stomach with your legs straight.
  • Place your hands, palms flat to the floor, directly under your shoulders.
  • Press up, lifting your upper body without lifting below your hips.
  • Hold the pose for as long as you can.
  • Do this 4-5 times or as many times as you can stand it.

There are many other simple exercises you can do at home for lower back pain relief; however, if you or a loved one suffer from severe back pain, contact our office today to schedule a free consultation and let’s help you get the relief you need.

How Do Our Patients Feel About Us
  • "I’ve been coming here for a few months to help with my back pain. They have helped my physical health but also my mental health. It’s so nice to do some scheduled self care each week. The doctors and front desk staff are all so sweet and so welcoming. When you come in you can always expect a big smile and hello from Ann."

    - Eleanor H.
  • "First and foremost Dr John is the best human! I’ve gone through numerous different chiropractor practices and could not speak more highly about the service and care that I’ve received from Advanced Spinal Care. They’ve made treatment affordable and comprehensive. I’ve also had difficulty with being adjusted in a beneficial way in the past, but I don’t feel that way going to Advanced Spinal Care. No matter which team member I see I know I’m in good hands and I leave feeling better than before (which is huge for me). I definitely recommend their services for chiropractic care and physical therapy."

    - Shelby I.
  • "From day one, this office has been very welcoming. No judgments. (At least, not that I know of) The doctors are all very knowledgeable, down to earth, and honestly just want the best for each individual patient. The front staff are a wonderful bunch that is always happy to greet you and can get you on the schedule in a snap! This Team has had me pain free for quite awhile now. Such an amazing feeling it is.5 STARS and hats off to the whole office. Would recommend them 24/7!"

    - Amy H.
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