Target Back Pain With These 7 Gentle Stretches

As we age, our bodies frequently remind us of the importance of moving regularly and with intention—and often, that reminder comes in the form of back pain. Sitting for hours to attend Zoom meetings and paying for it in stiffness? Standing up the wrong way and getting a sudden twinge? The bad news is that back pain can strike suddenly. The good news: The best stretching for back pain can help alleviate those aches as quickly as they arrive.

So if you’re feeling the tension of heavy lifting or dealing with nagging, desk job–induced soreness—or even if you’re not sure what’s the cause of your back pain—we’ve got you covered.

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 among the most common medical issues in the United States. While causes of back pain vary between accidents, heavy lifting, arthritis, or age-related changes in the spine, it’s often attributed to posture.

“Most back pain comes from a lot of postural imbalances that make us achy, tight, and stiff,” explains Todd Sinett, DC, kinesiologist and founder of Tru Whole Care in New York City. Although an accident or health condition could lead to improper posture, it could be the habit of slouching and looking at a screen (for hours on end) throwing off your posture.

When should you be seen by a doctor for your back pain?

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

If your back pain is paired with other symptoms, you may need immediate care.

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

The 7 best stretches for back pain

Your nagging back pain may be soothed by posture balancing exercises and stretches. Whether it’s a throbbing pain in your lower back or a stiffness between your shoulder blades, Sinett recommends doing the following stretches to alleviate the strain in your back.

WARNING

There are times when you need to exercise caution when stretching a sore back. Dr. Williams suggests taking extra care or avoiding stretching if: you feel a pop in your back; a doctor has told you there is instability you have severe worsening of symptoms such as leg weakness; you have had back surgery within the past 3 months—stretch under the supervision of your physician and physical therapist.

1. Thumbs to pits

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

1. 1.
   Start in a seated position place your thumbs under your armpits.
2. 2.
   Open your chest while gently tilting your head back.
3. 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, using a prop to give your front body more support, as a stretch for your lower back. “It puts your body in extension and relieves pressure in the lumbosacral region,” he says.

1. 1.
   Place a prop, like a bolster or the Backbridge, near the top of a yoga mat. Turn so the front of your lower body is flat on the ground.
2. 2.
   Rest your abdominals and the front of your hips on the prop. This will allow your weight to be evenly distributed.
3. 3.
   Place your hands flat on the ground, and lift your chest as you simultaneously extend your arms.
4. 4.
   Keep your upper body weight evenly distributed from your chest to arms, pushing up with your fingertips.
5. 5.
   Hold for 12 to 15 seconds and repeat 2 to 3 times.

3. Seated piriformis stretch

The piriformis muscle is located deep within 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 sciatic pain. Try the seated piriformis stretch to prevent and reduce pain,” suggest Sinett.

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

4. Knees to chest

Sinett likes this stretch for alleviating muscle tension. “Knees to chest specifically targets the lumbosacral region and your lower back, relieving pressure.”

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

5. Extension stretch

Time to stretch out all of those muscles that tighten from sitting at your desk. This one 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 the extension every day, and it certainly makes a difference in my life,” he says. “You use a prop, like a Backbridge, a yoga or Bosu ball, pillows, or foam roller to provide stability for the stretch.”

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

6. Dead bug

If you’re a multi-tasker, the dead bug move may appeal to you. “It’s an excellent stretch to do if you’re looking to engage lots of muscles at once. Dead bug engages your core, lower back, and lumbar muscles while working your whole back,” says Sinett.

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

7. Bird dog

Build your core strength without sit-ups or crunches? Yes please! “Bird dog engages your core muscles and promotes alignment and balance while working the common extender muscles of the body.”

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

Other remedies

A bout of back pain can majorly interrupt your daily activities. Besides stretching, what can you do to get back to your pain-free self?

“With new injuries, an ice pack may help relieve inflammation and pain. If you have had 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) may help with inflammation and pain control.”