Back Pain Stretches

Published: Jun 17, 2011
Stretching can be an essential part of your workout; it can decrease the risk of injury, prevent muscle soreness and improve your overall performance.

A few back pain stretches you can try are:


  • Trunk Rotations
    While sitting on the edge of your chair place both hands behind your head. Contract your abdominals, left side muscles and your left side lower back muscles to rotate your upper body to the left. Repeat 5 times while holding for a second each time, on your last one bend your body forward, aiming your right elbow towards the floor. Switch to the other side.

  • Pelvis Twist
    Lie down on your back with your knees bent and your feet flat on the floor. Tighten your buttocks and abdominal muscles while pressing your lower back towards the floor. Hold this position for 5 seconds and release, repeat 9 more times.

  • Knees to chest
    Lie down on your back, bend your knees and bring them towards your chest, hold for a second or two and lower your knees back down.

  • Knee to chest
    Lie down on your back, grab one of your legs behind your knee and bring it towards your chest, you should feel a pulling sensation in the back of your leg. Hold this position for 5 seconds and then switch to the other leg. Repeat 10 times.

  • Lower back stretch
    Lay down on your stomach with your head touching the floor and your arms bent. While pushing down with your arms raise your upper body and arch your back. Hold this position for 5 seconds and return to your normal position.


You should also stretch out your legs if you have incorporated walking into your exercise routine. You will need to purchase an exercise band for these exercises.

To stretch out your calves you can do this
Loop an exercise band around your right foot. Sit with your legs out in front of you. While holding both ends of the band taunt flex your right foot back, aiming your toes towards your chest. Gently pull on the band to bring your toes back a bit further. Hold this position for a second or two and release. Do 4 more times and switch legs.

To stretch out your hamstrings
Loop an exercise band around your right foot at the arch. Lie down on your left side with the top leg straight and the bottom leg bent at the knee. While contracting your quads and hips bring your right leg straight out and towards your face. Make sure to keep your foot flexed and the band taunt. Gently pull on the band to bring your leg closer to the body. Hold for a few seconds and release. Switch legs.

To stretch out your hips
Sit on a chair with a small rolled towel behind your lower back. Place your right foot on top of your left thigh.  Contract your hip and outer thigh muscles while pressing your right knee towards the floor. Gently push on your knee to bring it down a little further. Hold this position for a second or two and release. Repeat 4 more times and switch legs.

Again like with the exercise if you are experiencing any back pain consult with a doctor before attempting any of these.