3 Powerful Stretches You Can Do For Back Pain
Lower back pain. It’s the worst. It can show up out of nowhere. Or constantly be there. Gets worse when the weather changes. Either way, it makes everything harder. Sitting at your desk all day. Taking care of the kids. Walking hurts. It’s hard to sleep. It can even be hard to think straight. We get it. As holistic chiropractors, we hear this every day. The truth is, most people just want simple relief. Easy ways to feel better. Fast. Our number one suggestion? Stretch. Every morning. It’s one of the best things you can do.
So, we want to share some of our favorites. The same stretches we share with our clients. They’re easy. Accessible to anyone. And super effective. Dr. Suzanna and I (Dr. Kira) always remind our network chiropractic care patients this: The more you take care of your body, the more your body takes care of you.
Try These Lower Back Stretches to Start Your Day
Think about it. How you start the day influences the rest of the day. Say you’re irritated. Your back hurts. You woke up in pain. Again. Had a bad night’s sleep. Totally understandable. This irritation carries through the day, though. Makes everything harder. But you can easily avoid it! By something as simple as stretching for 10 minutes in the morning. Add the following stretches to your morning routine. I guarantee your back will thank you.
Bend From the Waist To Touch Your Toes
Does touching your toes seem impossible? You’re not alone. It’s hard for many people. Maybe you weren’t born flexible. Haven’t stretched in years. Or ever. The toes can seem like they’re a mile away. But reaching for them is one of the best lower back stretches there is. Some people assume this only stretches the legs. It does stretch the legs. But everything is connected. And touching the toes helps stretch the lower back.
Hinging at the hips and folding the body forward lengthens the hamstrings. Glutes. Calves. These muscles are attached to the pelvis. When tight, they pull on the lower back. Stretching helps relieve this pressure. Letting the upper body hang uses gravity to create space between vertebrae. This eases tension. Reduces compression in the lower back. Folding the body forward softens muscles along the spine.
Cat-Cow
Cat-Cow might look simple. Almost too simple. But there’s power in simplicity. It’s a gentle flow. That’s super effective for lower back support. Honestly. It’s one of the best lower back stretches. Whether your back is stiff. Or you sit all day. Don’t get much movement. You don’t need to be flexible. You don’t need to know about yoga. All you need to do is be open. To move your spine in a slow, gentle rhythm. The Cat-Cow sequence involves rounding and arching the back. And connecting movement with the breath.
- Start on your hands and knees.
- Inhale deeply.
- Exhale while rounding your back to come into Cat pose. Tuck the tailbone in. Draw the belly up. Drop the chin to the chest.
- Inhale and drop the belly to the floor for Cow pose. Arch the back. Lift the chest. Tilt your head back.
- Repeat 10-15 breaths.
Cat pose lengthens the muscles along the spine. Especially the lower back muscles. This helps release tension. Cow pose creates a gentle back bend. This lengthens and extends the spine. Together, they make spinal magic. Increasing mobility in the back. This makes the spine more flexible. This slow flow increases circulation. Brings life back to your lower back. Gentle, simple movement. That lovingly supports the lower back.
Knees-to-Chest
This is as simple as it gets. And honestly? It’s just a lovely lower back stretch. Another yoga pose that supports the lower back. That requires zero yoga experience. And is done lying down. You don’t need to be strong. Or flexible. Just lie on your back. Pull your knees up. Wrap your arms around your shins. Then breathe. Slowly. Deeply. That’s it. Easy. Gentle. And so soothing.
Bringing the knees to the chest lengthens muscles around the lower back. It also has a slight decompression effect. It gives the lower back space to breathe. Increases circulation. Meaning more blood flows to the lower back. It calms the nervous system. Releases tension in the hips. Improves digestion. It’s great for sleep. And hands down, it’s one of the best lower back stretches there is.
Using Gentle Stretches to Support Your Lower Back
Lower back pain shouldn’t take you out. And it doesn’t have to. Just use the stretches we shared. Seriously. Just 10 minutes each morning. That’s all it takes. Stretches consistently. Every morning. It won’t be long until you notice a difference. These stretches release tension in the lower back. Bring length to tight muscles. Help decompress the spine. Increase lower back mobility. They set the tone for an easier day. That feels lighter. Grounded. Remember this. Your lower back supports everything you do. Give it the attention it needs, and it will carry you through life.