Back pain is a common issue that can significantly impact daily life, limiting mobility and causing discomfort. Incorporating regular stretching into your routine can be an effective way to alleviate back pain. This bundle outlines 20 specific stretches designed to ease your back pain, targeting different areas of the back to improve flexibility, reduce tension and promote better posture. Each stretch is easy to perform and can be integrated into your daily routine, offering relief and supporting long-term back health.
RELIEVE LOWER BACK TENSION WITH THE CHILD’S POSE
The child’s pose is a restorative yoga stretch that gently relieves lower back tension. This pose stretches the spine, hips and thighs by kneeling and extending your arms forward while resting your forehead on the floor. It’s a calming stretch that promotes relaxation and relieves lower back pain, e...
EASE YOUR BACK PAIN WITH THE KNEE-TO-CHEST STRETCH
The knee-to-chest stretch specifically targets the lower back, helping to relieve pain and tension. By pulling one knee at a time towards your chest while lying on your back, this stretch lengthens the lower back muscles and releases tightness. It’s particularly effective for alleviating discomfort...
RELIEVE YOUR BACK TENSION WITH THE PIGEON POSE
Pigeon Pose is a deep stretch that targets the hips and lower back. By extending one leg behind and folding the other in front while lowering the torso towards the floor, this pose opens the hips and stretches the lower back muscles. It’s beneficial for relieving hip and lower back tension, improvin...
SEATED FORWARD BEND IMPROVES SPINAL FLEXIBILITY
The seated forward bend is a gentle stretch that elongates the spine and stretches the lower back. By sitting with legs extended and reaching forward towards your toes, this pose releases tension along the spine and improves spinal flexibility. It’s a soothing stretch that can alleviate back pain, e...
THE SPINAL TWIST IMPROVES MOBILITY AND POSTURE
The spinal twist is an effective stretch for improving your back mobility and posture. You stretch the spine, shoulders and hips by sitting or lying down and twisting the torso to one side. This movement helps relieve tension in the back, enhances spinal flexibility and promotes better posture.
EASE BACK PAIN WITH STANDING HAMSTRING STRETCHES
The standing hamstring stretch targets the hamstrings and lower back, easing tension and back pain. By bending forward at the hips while keeping the legs straight, this stretch elongates the hamstrings and eases tightness in the lower back. It’s beneficial for relieving discomfort caused by tight ha...
PROMOTE YOUR SPINAL ALIGNMENT WITH BRIDGE POSES
INTRODUCTION Maintaining proper spinal alignment is essential for a healthy back, yet many struggle with lower back pain due to weak muscles and poor posture. One highly effective stretch that targets the lower back and core is through the bridge pose that promotes your spinal alignment. Incorpora...
THE COBRA POSE EASES TENSION IN YOUR UPPER BACK
The Cobra Pose is a gentle backbend that stretches the upper back and chest. By lying face down and lifting the chest off the floor with the arms, this pose elongates the spine and opens the chest. It’s effective for easing tension in the upper back and improving flexibility in the spine.
IMPROVE SPINAL FLEXIBILITY WITH CAT-COW STRETCHES
The Cat-Cow stretch is a dynamic movement that improves spinal flexibility and relieves tension in the back. Transitioning between arching and rounding the spine, this stretch increases blood circulation and gently massages the back muscles. It’s ideal for easing stiffness in the spine and improving...
THREAD THE NEEDLE FOR UPPER BACK PAIN RELIEF
Thread the Needle is a stretch that targets the shoulders and upper back by threading one arm under the opposite arm while on all fours. You create a gentle twist that stretches the upper back muscles and shoulders. This stretch helps relief pain and improves mobility in the upper back.
THE HAPPY BABY POSE EASES LOWER BACK DISCOMFORT
The Happy Baby Pose is a relaxing stretch that opens the hips and stretches the lower back. By lying on your back and holding onto your feet while bringing your knees towards your chest, this pose gently stretches the lower back and hips, promoting relaxation and easing discomfort.
EASE BACK PAIN WITH THE LYING SPINAL TWIST
The lying spinal twist is a soothing stretch that targets the entire back. By lying on your back and twisting the legs to one side while keeping the shoulders on the floor, this stretch releases tension in the spine, lower back and hips. It’s ideal for easing back pain and improving spinal flexibili...
REDUCE BACK TENSION WITH THE BUTTERFLY STRETCHES
The butterfly stretch targets the hips and lower back, enhancing mobility and easing lower back tension. By sitting with the soles of the feet together and gently pressing the knees towards the floor, this stretch opens the hips and lengthens the lower back muscles. It’s effective for reducing stiff...
RELIEVE TIGHTNESS WITH SUPINE HAMSTRING STRETCH
The supine hamstring stretch focuses on the hamstrings and lower back, relieving tightness and pain. By lying on your back and raising one leg straight up while holding onto the thigh or calf, this stretch elongates the hamstrings and reduces pressure on the lower back.
DOWNWARD-FACING DOG ENHANCES BODY ALIGNMENT
Downward-Facing Dog is a full-body stretch that strengthens and lengthens the back muscles. This pose stretches the spine, hamstrings and calves by forming an inverted V-shape with your body. It’s effective for relieving tension in the entire back, promoting flexibility and enhancing overall body al...
EASE STIFFNESS AND BACK PAIN WITH THE CAT STRETCH
The Cat stretch is a gentle movement that focuses on extending the spine and easing pain in the back. By arching the back upwards while on all fours, this stretch elongates the spine and helps reduce stiffness. It’s a simple yet effective way to ease back pain and improve spinal flexibility.
LIMIT YOUR LOWER BACK PAIN WITH THE SPHINX POSE
Sphinx Pose is a gentle backbend that strengthens the lower back while improving flexibility. This pose engages the lower back muscles and stretches the spine by lying face down and lifting the chest slightly off the floor with the forearms. It’s beneficial for limiting your lower back pain and enha...
RELIEVE BACK TENSION WITH THE RECLINED PIGEON POSE
The Reclined Pigeon Pose is a modified version of the traditional Pigeon Pose, offering a gentler stretch for the hips and lower back. By lying on your back and crossing one ankle over the opposite knee, this pose opens the hips and stretches the lower back, relieving back tension and promoting rela...
THE SIDE STRETCH RELEASES TIGHTNESS IN THE BACK
The side stretch targets the lateral muscles of the back, relieving tension and improving flexibility. By standing or sitting and reaching one arm overhead while bending to the opposite side, this stretch lengthens the side body and releases tightness in the back. It’s an effective way to reduce dis...
IMPROVE YOUR POSTURE BY IMPLEMENTING PELVIC TILTS
Pelvic tilts are a simple yet effective exercise that strengthens the core and supports the lower back. You engage the abdominal muscles and promote proper spinal alignment by tilting the pelvis back and forth while lying on your back. This movement helps reduce lower back pain and improves overall...