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Worldwide, back pain is the single leading cause of disability, preventing many people from engaging in work as well as other everyday activities. Experts estimate that up to 80% of the population will experience back pain at some time in their lives. Back pain can affect people of all ages, from adolescents to the elderly. With the right care, most people with back pain recover, by following lifestyle changes and exercises for relief. In this post you will learn the best stretching exercises for back pain. This is a general recommendation based off of research and does not replace medical care. If you are struggling with back pain, make an appointment with your doctor or physical therapist for personalized treatment.

These exercises work by stretching out muscles that are normally tight when you have lower back pain. Of course, there are many reasons for having lower back pain, so it makes sense to get checked out by a physical therapist.

Make sure you warm-up your muscles before you stretch them. You should never bounce during stretching, and all stretches should be slow and gradual. Avoid over-stretching, stretch your muscles until you feel a slight stretch only, and hold each stretch for 20-30 seconds.

These back stretches should be performed in a pain free manner. If pain is experienced, it is best to discontinue the exercises and consider being evaluated by a doctor or physical therapist.

Back Pain Stretches

sphinx pose
Press-ups
cat cow
twisted Childs pose
hip flexor stretch
Seated side body stretch
seated twist
Side body banana bend
lady cross legs and twist to top leg side
Hamstring stretch
piraformis stretch
knees to chest

Want to try these back pain stretches in the comfort of your own home? In this Back Pain video routine I lead you through the best stretching exercises for back pain. You don't need any equipment to get started, just a little bit of space and a mat. As always check with your doctor or physical therapist before starting this or any exercise routine. Honor your body and if anything hurts STOP immediately and seek medical care.

I love this routine and do it often for regular body care. These exercises are perfect to move through at the beginning of your day, end of your day, after a workout, after a long day of work, or after traveling. Remember: sitting and stress create MORE back pain. So when you find yourself stressed and sitting a lot, pull out this video and help yourself feel better in your life. Id suggest doing this video multiple times per week to help soothe or prevent back pain. You'll have to try it and let me know how you feel below in the comments!

I hope to keep you and your back happy for life,

Caroline
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

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