• Blog >
  • Best Back Pain Relief Stretches and Exercises
RSS Feed

Best Back Pain Relief Stretches and Exercises

Best Back Pain Relief stretches & exercises

Chiropractic treatment and back pain relief stretching and exercises can go along way in relieving pain. You may need to see a chiropractor first before you start any exercises just to get a customized list of exercises that can help you.

So let’s talk about why back pain stretches and exercises are such an effective treatment for back pain relief.

Regular movement and stretching can help alleviate back pain by relaxing tight muscles and improving circulation to help nourish the spine.

Regular stretching helps loosen the muscles and help relieve existing back pain, it will also strengthen the back and lower your chances of dealing with back pain in the future.

Stretching of the back and legs can help maintain or improve movement for everyday functions. For example, being limber will help you lift objects off the floor or put on shoes without increased stress to the back, Additionally, physical activity like stretching can help increase back resilience so that one can perform more activities without increased pain.

Stretching is a one-two punch for treating back pain along with Chiropractic treatment. If you’re currently dealing with back pain, exercises will help take some of the tension and stress away from the area of pain. By incorporating regular stretching into your fitness routine, you’ll strengthen your back — making it less likely you’ll have to deal with an injury or chronic pain in the future.

When it comes to back pain, regular stretching is a win-win. Here are some of the best back pain relief stretches and exercises. Rather then doing any stretching on the floor, try doing these exercises from your bed if getting up and down from the floor is too much for you at the moment.

Rotation stretch


Stretch: Begin lying on the mat or bed with knees bent. While maintaining upper back flat on the ground, rotate legs towards the floor until a stretch is felt. Repeat the stretch on the opposite side. Hold each stretch for 5 seconds, repeat 10 times.

Why it works: This stretch is great for the lower back, hips and helps improve the mobility of the spine while relaxing the muscles on the sides of the glutes.

Child’s pose


Stretch: Begin on all fours. Sit your hips back while reaching out your arms forward until a mild stretch is felt in the back. Hold the stretch for 10 seconds, repeat 5 times.

Why it works: This stretch helps improve the mobility of the spine while relaxing the muscles of the lower back.

Hamstring stretch


Stretch: Begin sitting on the floor with one leg straight, and the other bent. While maintaining a flat back, lean forward by hinging from the hip until a stretch is felt behind the thigh. Repeat on the other leg. Hold each stretch for 10 seconds, repeat 5 times.

Why it works: When you spend a large portion of your time sitting], the back of the legs gets tight. This would cause pulling of the back when bending forward. Having flexible hamstrings allows for decreased stress in the back with bending and lifting activities.

Hip flexor stretch


Stretch: Begin by kneeling on a mat. Lean forward towards the bent front knee until a stretch in front of the opposite thigh is felt. Hold the stretch for 10 seconds, repeat 5 times.

Why it works: When you spend a large portion of your time sitting the front of the hips gets tight. This would cause the hip muscles to pull the lower back forward in standing, thereby increasing stress in the lower back. Increased flexibility in hip flexors will help with decreased back pain in upright activities. This will help you even walk better and more freely.

Make stretching a daily routine for back pain relief

Stretching is one of the most effective ways to relieve back pain — if you’re consistent with your stretching routine. In order for stretching to work — and for you to get the most pain-busting benefits from your stretching routine — you need to stretch every day.

If you want to maximize the benefit of your back pain stretches, the key is to transform stretching into a “once-in-awhile” or not at all practice into a non-negotiable part of your daily routine.

Here are some tips to incorporate stretching into your day-to-day routine and kick back pain to the curb in the process.


9:00 am-12:30 pm

3:30 pm-7:00 pm




9:00 am-12:30 pm

3:30 pm-7:00 pm


3:30 pm-6:00 pm


9:00 am-1:00 pm