Best Stretches to Relieve Back Pain

Best Stretches to Relieve Back Pain

Many of us are working from home these days. Sitting for hours in front of a computer puts a strain on your neck and back. If you’re feeling the pressure, try these easy stretches to relieve your back pain. 


1. Child’s pose. This stretch helps relieve tightness in the neck, shoulders, hamstrings, and all over your back. 

a. Get on your hands and knees and sit back so your butt touches your feet, or gets as close to it as possible.

b. Slowly lean forward so your chest touches your stomach.

c. Walk both arms forward on the ground and reach as far out as you can. Keep your hands a little closer than shoulder-width apart. You should feel a stretch in your middle back.

d. Hold for 20 seconds and relax. Repeat as needed. 


2. Single knee to chest. This is great for the knee and lower back. 

a. Start by laying flat on your back with knees bent.

b. Bring one knee to your chest and lower the opposite knee to the ground.

c. Use both hands to support your knee, and hold for 20 seconds.

d. Switch legs and repeat 4 times.


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3. Side stretch. This one will help you stretch the sides of your lower back.

a. Sit criss cross on the floor.

b. Twist your upper body to the right, and take your left hand to your right knee to hold. Stay in that position for 15 seconds.

c. Switch to the other side. Twist your upper body to the left and take your right hand to your left knee to hold.

d. Stay in that position for 15 seconds. Repeat 4 times. 


4. Overhead side reach. This is a stretch for your upper back, upper sides, and shoulders. 

a. Sit in a chair with your feet forward or on the ground with your feet crisscross.

b. Hold your waist with your left hand, and place your right hand over your head, turning your palms to your left side.

c. Bend and reach to your left. Hold for 5 seconds.

d. Switch to the right side. Repeat as needed.


5. The hug. You’ll feel this stretch in your shoulders and upper back. 

a. Place your hands on your opposite shoulders (or however you’d like to hug yourself!).

b. Hold your body tight and take a big breath through your nose. Hold your breath for 5 seconds and slowly breath out through your mouth.

c. Repeat as needed.