Are you currently dealing with any type of back pain? You’re definitely not alone. Back pain is one of the most common forms of pain reported to doctors around the world.
It typically affects the lower back, or lumbar spine, although pain in the upper back is fairly common as well.
No matter where your back pain is localized, it can be incredibly uncomfortable and place a real damper on your day-to-day lifestyle.
It seems like when you visit a doctor these days, they are all too quick to simply prescribe you narcotics or refer you to a surgeon to deal with back pain. The unfortunate truth is that quite often, most forms of back pain don’t require such drastic measures.
Many people are able to find relief for their back pain by following a self-care program from the comfort of their own homes. One of the best things that you can do for your back is a few simple exercises and stretching routines that aim to relieve the pain.
In this article, we’ll cover the best seven back pain exercises and stretches that you can do from home, so you can work on managing your pain. You can choose the exercises that you find most helpful for you, or perform all of them in one routine. Obviously, whatever provides you with the most relief from your back pain is the option you should use.
Relieve Pain from Home – The 7 Best Back Pain Exercises
Knee to Chest Stretch
For this simple exercise, you must lie down flat on the floor on your back. With your knees slanted and your feet level on the floor, use both hands to pull one knee up and hold it against your chest. Hold the stretch for 5-10 seconds and then lower your knee back down and repeat with the other knee.
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After this, repeat the motion, only pull up both knees at the same time. Perform all three stretches 3-5 times, particularly in the morning and then again at night.
Once again, position yourself with your back on the floor and knees bent. Relax your head and shoulders while simultaneously tightening your core muscles. Slowly raise your hips until your body forms a straight line running from your hips to your shoulders and you feel a stretch in your back.
Hold this position for several seconds while taking deep breaths. Then slowly lower yourself down to the starting position. Start out aiming for 10 reps each time you perform this exercise, and then gradually build up to 25-30 reps per session.
For this stretching exercise, you should lie down on your stomach and place your hands directly under your shoulders. Tense your legs while pushing your feet firmly into the floor.
Slowly begin to take a deep breath in, and straighten your arms while lifting your chest. As you pull yourself up, squeeze your shoulder blades together.
While maintaining relaxed breathing, hold yourself in this position for as long as you feel comfortable. When you are finished with the stretch, lower yourself back to the floor while relaxing your legs, feet, and shoulders.
Lower Back Rotational Stretch
This exercise does wonders for the lower back. Once again, lie flat on the floor on your back with your knees bent. Be sure to keep your shoulders pressed firmly against the floor and roll both of your bent knees to one side. Hold this pose for about 10 seconds and then return to your starting position.
From here, repeat the stretch on the opposite side of your body. Keep stretching each side until you have performed about 5 reps per side.
This exercise contracts the muscles rather than stretching them, but it’s fantastic for relieving any upper back pain you may be feeling. From a standing or seated position, begin with your shoulder blades relaxed.
Slowly pull your shoulder blades back and towards each other, causing your chest to extend outwards as your back muscles contract. Return to the starting position and repeat for between 10-15 reps.
Exercise Ball Stretches
For this exercise, you will need the assistance of a large exercise ball. Sit down on the ball with a straight back and your feet flat on the ground. Gradually lower your body until you are in a back bend position over the ball.
Hold this pose for as long as you feel comfortable with, aiming for about one full minute. Then slowly pull your body back into the starting position. Repeat this movement for a total of 3 reps.
The Butterfly Stretch
Not to be confused with the stretch of the same name that targets your groin and thigh area, the back butterfly wings stretch is another exercise that is fantastic for upper back pain. While sitting up straight, touch your fingertips to your shoulders, keeping your elbows pointed out to the side.
Take a deep breath and pull your arms inwards until your elbows touch together. Exhale and return to the starting position to complete the rep. Aim for between 10-15 reps total for this exercise.
All of the above exercises should ideally be performed twice a day, preferably in the morning and the evening. Depending on your comfort level and how severe your back pain is, you may have to gradually work your way up towards the recommended rep counts.
If you’re looking for even more help when it comes to coping with chronic back pain, then we highly recommend the Back Pain Relief For Life program.
It’s specifically designed to provide permanent relief from both upper and lower back pain from the comfort of your own home in as little as 20 minutes per day. If you’re still experiencing stiffness or pain in your back after trying out the above stretching exercises, then we highly recommend that you try out the program.