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Best Stretches To Relieve Back Pain

Back pain can be a symptom of any health condition or result from your sedentary lifestyle. You are not alone in backaches; most people often experience back pain, significantly lower backaches. Though back pain is not a severe health issue, it can badly affect your quality of life. You can face problems sleeping, moving, doing certain activities, etc. It would help strengthen your muscles to avoid or get relief from pain. If the pain results from any injury, you need to immediately contact your doctor and perform any exercise only after the doctor’s advice. In other cases, stretching would help. Though stretching is not a cure for backaches, it helps to relieve pain. You must always stretch your back with care and safety and be gentle and cautious.  Backaches range from muscle aches to burning sensations. The pain may worsen with twisting, bending, lifting, walking, or standing. Most backaches improve with home remedies and self-care within a few weeks. But if your backache is severe and doesn’t improve in a few weeks and causes weakness or tingling in your lower extremities, then you must contact your doctor. Sometimes back pain can indicate serious medical problems also. The doctor can identify the cause of back pain by testing or imaging study. Some of the conditions are responsible for back pain are:

    • Ligament or muscle strain
    • Arthritis
    • Structured or bulging disks
    • Osteoporosis
    • Improper posture
    • Sedentary lifestyle
    • Injuries

Best Stretches For Backache Relief You Can Do At Home

Piriformis Stretch

This stretch targets your piriformis muscle found deep in your buttocks. It tightens your lower back and your buttocks and helps relieve pain. Here are the steps to follow to perform this stretch. First of all, take a position lying on your dorsal side, and then your both knees and feet must be horizontal on the floor. Next, place your left ankle at the base of your opposite thigh and place your hands at the back of your right thigh. Next, you have to pull up in the direction of your chest until you feel a stretch. You need to remain in this position for at least 30 seconds to 1 minute and then perform the same steps with the other side. 

Cat-Cow Stretch

To perform the stretch, you have to come on to all fours in a tabletop position placing your hands and knees on the ground. The next step is to allow your belly to fill with air while pressing your hands and feet as you breathe in to look upside. Now you have to breathe out while tucking your chin into your chest. And arch your spine towards the ceiling. You have to continue this pattern for 1 to 2 minutes. It will help you wake up your spine and stretch your neck, shoulders, and chest. 

Hamstring Stretch

If your hamstrings are tight, it can cause pain and stiffness in the lower back. To avoid that, you can perform a hamstring stretch by lying on your back with both legs straight. You have to loop a towel around one foot and slowly bring that leg towards the ceiling. Do it until you feel a stretch behind your thigh. Ensure that you are not rounding your back and the other leg is flat on the floor. You have to hold this position for at least 30 seconds.

Child’s Pose

It is a traditional yoga pose that targets your thigh muscles, gluteus Maximus, and spinal extensor. It is one of the best stretches that have a fantastic effect on your backaches. You have to start on your hands and knees to do a child’s pose. And sit your hips back until you sit on your feet, or you can use a pillow between your hips and feet if you are feeling too hard on the knees. Next, reach your arms straight out in front by keeping your head down and sinking your hips back. Hold this pose and for an extra stretch, crawl your hands to the right side to elongate your left side of the body, repeat the same with the opposite side, and hold the position for at least 30 seconds. 

Prevention Of Back Pain

By improving your physical condition and adopting proper body mechanics, you can avoid backaches and prevent their recurrence. Below are some of the points you can do to prevent back pain.

    • Practice some regular aerobic activities or exercises to increase the endurance and strength of your back. You can also opt for all walking and swimming and consult your doctor regarding the activities you can do. 
    • Maintaining a proper balance and healthy diet and avoiding being overweight can strengthen back muscles. 
    • Do not bend above your capability and avoid movements that strain or twist your back.
    • Avoid bad habits such as smoking and include some healthy and good habits in your life.
    • Avoid standing or sitting for extended hours, maintain proper posture, and frequently change your position.
    • Do not lift any heavy object. And if you are doing so, keep your back straight without twisting. Bend only your knees and hold the object close to the body. 


The stretches mentioned above help provide relief from your back pain, and you can do them once or twice every day, but if the pain gets worse or you are feeling very sore, you can take a day off from stretching. You must be mindful of your body’s limit and don’t push your body beyond that. Always pay attention to your body and only move in a comfortable range. Maintain a good posture to develop strength, flexibility, and balance in your body and reduce muscle pain. A healthy lifestyle is a solution to avoid many problems related to the human body.


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