Is your back always hurting and you can’t figure out why?

Most of us spend a great deal of time sitting down, spending the day at our desks and the evenings on our couches. We don’t think about how we sit, but we often sit with poor posture. Sometimes we even stay seated for hours, which makes things worse.

There are many other reasons why you might be having back pain, including sleeping in the wrong position, performing exercises incorrectly, or having a weak core.

Whatever the case may be, stretching is a great place to start when you want to relieve back pain. It can also give you some relief until you find the root cause of your pain.

Are you worried that you don’t have time to stretch? Then you’ll love today’s stretches. Not only are they super effective, they’re also so simple you can even do them while watching TV!

3 Easy Exercises For Back Pain Relief

As you stretch, move slowly and make sure you don’t bounce into each position. Never push yourself and always take extra care if you have an injury or health concern.

Please keep in mind that relief might not happen immediately, and you might not feel any improvement right away. But, if the pain persists, or if you feel very sore, refrain from stretching until you feel better.

The kneeling swimmer’s stretch

This is a strength-building stretch. Be sure to do it slowly, while keeping a continuous motion. If you want to increase the intensity, do a few more reps or hold each rep longer. Remember to fully extend your arms and legs.

  • 1
    To begin, get down on your hands and knees. Place your knees under your hips and align your wrists with your shoulders. Keep your fingers facing forward.
  • 2
    Next, pull your abs tight to stabilize your spine. Lift your left arm parallel to the ground. Then, extend your opposite leg parallel to the ground. Keep your back flat and avoid arching it.
  • 3
    Hold for a few seconds, then return to the starting position and repeat on the opposite side.

The front plank stretch

The front plank stretch is another popular back stretch and is great for strengthening your core.

  • 1
    Start by lying on your stomach. Tuck your elbows very closely to your sides and keep them under your shoulders.
  • 2
    Tighten your front thighs and lift them off the ground. To contract your ab muscles, pull your toes towards your shins.
  • 3
    Hold this position for ten seconds. Repeat.

The side plank stretch

The last back stretch is the side plank. This stretch really works your side core muscles.

  • 1
    Lie on your side to begin. Keep your weight on the elbow and forearm that you are lying on.
  • 2
    Using your elbows and forearms, lift yourself off the ground. Extend your legs out and stack your feet one above another. Be sure to contract your abs and raise your hips as high off the ground as possible while elevated. From your legs to your head, your body should be perfectly straight.
  • 3
    Hold for ten seconds and then repeat.

Do You Want To Treat Back Pain Without Drugs And Surgery?

Getting you back to healthy, pain-free living is our goal. Our experienced team of practiced doctors, chiropractors, physical therapists, and nurse practitioners use a proven method to improve your overall health and wellness. Archived in the US National Library of Medicine, our method has helped over 500,000 patients.

Get started with a free consultation today! Fill out the form below or call us at (833) 215-7894 to schedule your free consultation.