What Stretches Help Relieve Back Pain?

Stretching the back muscles is a beneficial way to reduce back pain and tension, improve your range of motion, and strengthen the lower back muscles.  

When stretching your back muscles, it’s critical to be gentle so that you carefully and safely build up strength and release tension. 

For back pain relief, there are a few different stretches you can try.

Child’s Pose

The child’s pose is a restorative pose in yoga designed to stretch the muscles of the lower back, buttocks, and thighs while releasing tension along the neck, shoulders, and spine. 

To get into the child’s pose: 

1. Find a tabletop position with your hands and knees on the ground 
2. Sink your hips back until they rest at your heels
3. Slowly fold forward as you walk your hands out in front of you, eventually resting your stomach on your thighs
4. Extend your arms out as you breathe deeply to release any lingering tension

You can hold this pose for one minute or as long as it feels good. 

Knee-to-Chest Stretch

This stretch releases tension from your lower back while relaxing the muscles of your hips, glutes, and thighs. 

For the knee-to-chest stretch:

1. Lie on your back, planting your feet on the floor
2. Pull your right knee to your chest while extending your left leg to the floor
3. Avoid lifting your hips as you hug your knee into your chest, wrapping your hands behind your thigh or around your shinbone

Breathe deeply for up to a minute before repeating the stretch with the left leg. 

Sphinx Stretch

Stretching your back like a sphinx allows you to engage in a gentle backbend that strengthens and lengthens your spine, chest, and core.

To find the sphinx stretch:

1. Start lying on the floor, stomach down
2. Plant your hands ahead of your shoulders as you engage your glutes and core, slowly lifting your chest from the floor as you lengthen your arms
3. If this stretch feels too intense, lower your forearms to the ground with your shoulders stacked over your elbows
4. Hold for 30 seconds to a minute before releasing back to the ground

Carefully stretching and strengthening your lower back can offer long-term pain relief and an immediate release of tension. As you perform these exercises, you should be able to breathe comfortably and smoothly. By using your breath as a gauge, you can ensure you don’t overdo it. 

Research status and treatment decisions

Research into emerging medical approaches is ongoing. Early laboratory findings, small studies, or preliminary clinical results do not establish that a product or procedure is safe or effective for every person with this condition. Treatment decisions should account for the quality of the evidence, regulatory status, known risks, established alternatives, and the patient’s individual medical history.

Questions to discuss with a licensed clinician

• What diagnosis has been confirmed, and what else could be causing the symptoms?
• Which established treatment options are appropriate, and what are their expected benefits and risks?
• What evidence supports the specific product or procedure being considered?
• Is the proposed use FDA-approved for this exact purpose or being studied in a registered clinical trial?
• What side effects, costs, follow-up needs, and alternatives should be considered?

This article provides general educational information and is not medical advice. It does not diagnose, treat, cure, or prevent any condition, and it does not promise a particular outcome.