4 Amazing Back Stretches to Relieve Pain and Tension

Fitness, Yoga + Stretching Workouts, Training Advice, Pain + Recovery

By: // July 8, 2019

Oh my aching back! Next to the skin and joint disorders, back pain is the third most frequently reported reason given for people to see a doctor in the United States.

In fact, statistics show that 75-85% of Americans will experience some type of back pain. Perhaps more frustrating than the frequency of this type of pain is the variety of reasons for getting back pain.

It could come from sitting too much, but you also might experience back pain from standing too much. It could be from a sedentary lifestyle, but it could also be from too much high impact exercise.

Back pain can be such a mystery, but the relief for back pain isn’t quite so mysterious. Let’s take a look at some of the causes for back pain and, more importantly, a tried and true way to get relief!

Causes of A Tight, Aching Back

Woman sitting in bed with hands on back from pain

1. Exercise

Exercise is good for you. However, some exercise can cause problems.

When it comes to back pain it is a good idea to take a closer look at your workouts and make sure they are right for you. Specifically:

Impact: If you do lots of jumping and impact exercise, that deserves a look. It can cause wear and tear on your lumbar as well as causing tightness in your hamstrings and glutes leading to pain.

Form: If you perform lots of squats and lunges (especially with heavy weights) and you are doing them wrong, you are going to end up in pain. Poor form can wreak havoc on your spine. Make sure a trainer takes a look at your exercise form at some point to be sure.

Stretching: If you exercise frequently but don’t spend enough time stretching, you definitely need to re-think your plan; especially as you get older! Tight hamstrings, glutes, and hips can all pull on the muscle and connective tissue surrounding your spine and cause pain.

2. Sitting Too Much

While exercise may pose problems for your back, a sedentary lifestyle is even worse.

Sitting – especially sitting with poor posture – wreaks havoc on your spine. This puts pressure on your discs, joints, and muscles.

3. Age-Related Degeneration

So 50 is the new 30? While that might work for our energy or the color of our hair, there are simple facts that come with aging that cannot be changed.

One of these facts is that our bones and tissues are degenerating. The natural “shock absorbers” called discs that cushion the spine can lose moisture.

The vertebrae can move and press against nerves. Stenosis can occur when your spinal cord canal narrows.

Things happen as we age but a good stretching program like the one provided below can help alleviate much of the discomfort you might feel.

4. Lack of Flexibility

When your muscles are tight, your body can hurt.

A lack of flexibility can cause tugging and pulling in one area that actually expresses the pain in a completely different spot.

For instance, when the muscles in your hips are tight, they pull on the lower back because that is where they are attached. So while you feel your lower back, the problem is stemming from a different spot.

Related: How To Regain Flexibility After 50

Benefits of Stretching for Back Pain

Woman practing yoga stretching routine at the end of her bed

With all of those reasons given for back pain, you might be feeling a bit defeated by now. So here is the good news you’ve been waiting to hear! There is a solution for most of you.

It’s called stretching! Study after study shows that things like yoga and a regular stretching routine provides relief to most people who experience low back pain and stiffness no matter the cause.

More than that, talk to anyone who practices yoga or stretches regularly and they will give you all of the anecdotal evidence you need!

Just remember that the key to stretching effectiveness is regularity. To get real relief, you can’t try stretching once or twice and expect change.

It is important to get a stretch routine in place that you can do. That’s why we developed one for you that is simple, painless and short enough to do every day if you can make the time.

Back Stretches to Relieve Pain and Tension

1. Cat-Cow

how to do cat pose how to do cow pose










How to do cat pose and cow pose:

  1. Begin on your hands and knees with hands directly under shoulders and knees directly under hips.
  2. Start with your spine in a “neutral” or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds into cat pose. Breathe. 
  3. Return your spine to a neutral position, then gently lift your heart and tailbone so your back gently curves downward.
  4. Be sure to focus on the lifting – do not press your back downward. Let the curve happen naturally.
  5. Look slightly upward with a relaxed neck and breathe gently. Repeat from the beginning. 

2. Seated Spinal Twist

Chris Freytag performing seated spinal twist

How to do a seated twist:

  1. Sit on the floor with legs extended out in front of you.
  2. Cross your right foot over your left leg as near to the hip as you can.
  3. Wrap your left arm around your right knee and pull it toward your body. Slightly twist to the right.
  4. Hold for 30 seconds and switch sides.

Seated spinal twists can help you stretch your piriformis, the muscle that sits deep into the hips just behind your hip bones.

3. Modified Down Dog

Chris Freytag performing modified down dog with chair

How to do modified down dog:

  1. Face forward toward a chair and bend down placing both hands onto the chair.
  2. Press through your hands as you move your chest towards your thighs and your heels towards the floor.

4. Butterfly Pose

Chloe Freytag performing butterfly pose

How to do butterfly pose

  1. Start in a seated position and bring the souls of your feet together to touch.
  2. Clasp hands around feet and gently bring your chest forward and down until you feel a stretch in your back.
  3. Hold and breathe for 30 seconds.

Want more relief from back pain? Follow along with this video in which Chris Freytag demonstrates several helpful stretches and tools for low back pain relief.

Image of video wiyh play button of Chris Freytag demonstrating low back pain stretches

READ THIS NEXT: Simple Stretches To Relieve Sciatica Pain

Printed from GetHealthyU.com

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