Relieve Back Pain with These Stretches

By Amanda Roland
back pain

At some point in our lives, we will all experience back pain. It affects up to 80% of all people at one time or another, according to The good news is that there are some stretches that you can do to relieve back pain and prevent future pain and injury. So grab a yoga mat or towel, lay down on your back and get ready to stretch!

Hug Your Knees

Start by laying down on your back and bring your knees up to your chest. Hug your knees to feel a slight stretch in your lower back. Hold this position for at least 8 breaths. If you feel comfortable, rock side-to-side on your back to deepen the stretch.

Leg Crossover

Lay on your back with your legs straight and your arms stretch out to the side in a t-formation. Start by bending and bringing your right leg up to cross over your left leg. Bring your knee all the way over your left leg and try to touch your knee to the ground. Turn your head in the opposite direction of your bended knee for a great core and back stretch. Hold this position for at least 8 breathes, and repeat with the other leg.

Reverse Leg Crossover

Instead of laying on your back, lay on your stomach with your legs out straight and your arms out to the side in a t-formation. Starting with the right leg, reach your foot over your left leg as far as you can, as if you were trying to bring your foot up to touch your left hand. You will feel a tight stretch in your lower back as your torso turns with your leg. Hold this position for 4 breathes, and repeat with the other leg.

Child’s Pose

This classic yoga pose is great for the lower back and hips. Start in a tabletop position with your hands and knees on the ground. Widen your knees slightly to be a little wider than shoulder-width apart. Slowly sit your butt back and reach your arms forward, letting your torso relax towards the floor. For a deeper stretch, widen your knees and push your butt back even further. Use this stretch to really lengthen your back and stretch out your spin. Hold this position for 10 breaths.


In a tabletop position with your hands and knees on the ground, gently push your belly down towards the floor and arch your back as you stretch your head up to the sky. From cat position, move to cow by slowly rolling your spin up into a rounded position while bringing your neck to your chest. Exhale as you go into cat, and inhale as you move into cow. Repeat this movement for 10 breaths.

These stretches can be repeated every day to relieve back pain. Not only will you feel relief, but you will also be strengthening your back and core to prevent future back pain from occurring.


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