Best stretches for back pain: 7 stretches from experts

So if you’re feeling the strain of heavy lifting or dealing with nagging desk-related pain, or even if you’re not sure what’s causing your back pain, we have the solution for you.

What causes back pain?

Back pain can be anything from a dull ache to a sharp, radiating, tingling or burning pain. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), back pain is one of the most common medical problems in the United States. Although the causes of back pain vary between accidents, heavy lifting, arthritis or age-related changes in the spine, the pain is often attributed to posture.

“Most back pain is caused by a host of postural imbalances that leave us sore, tight, and stiff,” explains Todd Sinett, DC, kinesiologist and founder of Tru Whole Care in New York City. While an accident or health condition can lead to poor posture, the habit of slouching and looking at a screen for hours on end may be disrupting your posture.

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When should you see a doctor about your back pain?

You may be tempted to try it at home, but when is it time to seek medical attention? Candice Williams, MD, pain management specialist and physician at Prelude Integrated Pain Solutions says, “If you are experiencing back pain that is worsening, weakness in your legs, difficulty walking, numbness or tingling in your legs or feet, it is time to see a doctor. “

If your back pain is accompanied by other symptoms, you may need immediate care.

“Fever, chills, difficulty using the toilet, and loss of bowel or bladder control are all signs of a more serious problem that may require an emergency room visit,” says Dr. Williams.

The 7 Best Stretches for Back Pain

Your nagging back pain can be soothed by postural balancing exercises and stretching exercises. Whether it’s a throbbing pain in your lower back or stiffness between your shoulder blades, Sinett recommends doing the following stretches to relieve tension in your back.

1. Fingers crossed for the pits

You can do this stretch anywhere. “Thumbs to the hole is a great way to open your chest, stretch your mid-back, expand your diaphragm, and undo that forward hunch that so many of us need relief from. I love this stretch because you can do it at your desk, on the couch or on a flight,” says Sinett.

1. Start in a sitting position and place your thumbs under your armpits.
2. Open your chest as you gently tilt your head back.
3. Hold for 12 to 15 seconds and repeat 2 to 3 times.

2. Resting cobra pose

A common yoga move, cobra pose, can open your chest and improve posture. Sinett recommends this variation, where you use a brace to give your front body more support, as a stretch for your lower back. “It puts your body into extension and relieves pressure in the lumbosacral area,” he says.

1. Place a prop, such as a pillow or the Backbridge, near the top of a yoga mat. Turn so that the front of your lower body is flat on the floor.
2. Rest your abdominal muscles and the front of your hips on the support. This will distribute your weight evenly.
3. Place your hands flat on the floor and lift your chest while simultaneously extending your arms.
4. Keep the weight of your upper body evenly distributed from your chest to your arms as you push it up with your fingertips.
5. Hold for 12 to 15 seconds and repeat 2 to 3 times.

3. Seated piriformis stretch

The piriformis muscle is located deep in your buttocks. “Tightness in the piriformis muscle is one of the most common causes of lower back pain. Often, a tight piriformis muscle will even mimic hip pain. Try the seated piriformis stretch to prevent and reduce pain,” suggests Sinett.

1. While seated, bend your right leg and cross your right foot over the left knee at the ankle.
2. Bend the right food by bringing the toes to the shin.
3. Sit up straight and tall.
4. Keep the spine straight throughout the stretch and place the chest forward toward the knees.
5. Hold for 12 to 15 seconds.
6. Switch legs and repeat 2 to 3 times.

4. Knees to chest

Sinett likes this stretch to relieve muscle tension. “Knees to the chest specifically target the lumbosacral area and your lower back, relieving pressure.”

1. While lying on the floor, bring one leg toward your face.
2. Bend at the knee for a leg stretch.
3. Hold for 12 to 15 seconds.
4. Switch legs and repeat 2 to 3 times. You can also try holding both knees up at the same time.

5. Extension stretch

Time to stretch all those muscles that get tighter from sitting at your desk. This is Sinett’s personal favorite. “It targets your entire spine through progressive extension. I spend two minutes in the morning and two minutes in the evening in extra time every day, and it definitely makes a difference in my life,” he says. ‘You use a prop, such as a Backbridge, a yoga or Bosu ball, pillows or foam roller to provide stability during the stretch.

1. Sit at the base of the desired prop.
2. Lie back so that the highest point of your support is between your shoulder blades and your head touches the floor.
3. Rest your arms on the floor behind your head and hold the stretch for 2 minutes.

6. Dead insect

If you’re a multitasker, the dead bug move may appeal to you. “It’s an excellent stretch to do if you want to target many muscles at the same time. Dead bugs engage your core, lower back and lumbar muscles while working your entire back,” says Sinett.

1. While lying on the floor, lift your legs and bend your knees.
2. Extend your arms in front of you.
3. Slowly extend your right leg straight forward while simultaneously moving your left arm back toward the ground.
4. Return your limbs to the starting position.
5. Hold for 12 to 15 seconds.
6. Repeat the movement with the other arm and leg.
7. Repeat 2 to 3 times.

7. Bird dog

Want to build your core strength without sit-ups or crunches? Yes please! “Bird dog activates your core muscles and promotes alignment and balance while training the body’s common extensor muscles.”

1. Start in tabletop position, with your knees directly under your hips and your hands directly under your shoulders.
2. Lift your right arm straight out in front of you, in line with your shoulder.
3. At the same time, lift your left leg straight back, in line with your spine and no higher than your hip.
4. Hold this position for 12 to 15 seconds while maintaining your balance and continuing to engage your core.
5. Release your limbs back into a neutral tabletop position.
6. Perform the exercise with your other arm and leg.
7. Repeat 2 to 3 times.

Other remedies

An attack of back pain can significantly interrupt your daily activities. Besides stretching, what can you do to become pain-free again?

“For new injuries, an ice pack can help relieve inflammation and pain. If you have been in pain for more than 6 to 12 weeks, heat packs may be helpful,” says Dr. Williams. “Additionally, anti-inflammatory medications such as turmeric or NSAIDs (Tylenol or Advil) can help with inflammation and pain management. “