Exercises You Can Do At Home To Stretch Your Back

Back pain is incredibly common in America. Most of us will suffer from it at some point in time. As we age our aches and pains typically grow and we tend to be less active. There are things we can do however to get rid of this pain including back pain. The easiest thing you can do is stretch. Stretching will help to loosen up the tight muscles that are causing your pain. You can stretch every day to keep your body and your back feeling good. Best of all stretching is free, can be done most places, and requires little to no equipment.  Here are a few stretches to help with your back pain.


Knee to chest


This is a great stretch for the lower back, glutes and to help align the pelvis.


  1. Lie face up on the ground or a yoga mat.


  1. Bend your left knee slowly and bring your leg towards your chest.


  1. Place your hands on your knee, shin, or thigh and carefully bring your knee to your chest. Once you feel the stretch hold for 20 seconds.


  1. Then release the leg and bring it down. Do the same with your other leg. Complete three repetitions on both sides.


The cat cow stretch


This is a great stretch for the lower spine, core, back, and hips.


  1. Get down on all four’s with your hands beneath your shoulders and your knees aligned with your hips.


  1. Arch your back as you exhale.


  1. Then round your back and tighten your core as you inhale. This part is similar to the movement of a cat.


  1. Move back and forth between these positions, spending about 5 to 10 seconds going through each. Perform the stretch 10 times.


Lying knee twist


This stretch is great for the paraspinal muscles and helps to strengthen your abs.


  1. Lie face up on the ground or a yoga mat with your legs extended.


  1. Gently bend the left knee up towards your chest and then cross it over to the right side of your body.


  1. Bring the knee over until you feel a stretch in your glutes and back. Hold this position for 20 seconds


  1. Bring your left leg back to the starting position and repeat with your right knee.


  1. Perform the exercises three times on each leg.