What is a simple stretching exercise to relieve back pain? 6 stretches – mahrgan

Stretching exercise is one of the most basic and effective ways to relieve back pain.Learn about 6 effective back pain stretches and exercises

Stretching exercise is one of the most basic and effective ways to relieve low back pain. It can also enhance flexibility and improve posture. However, it is important to understand that pain relief may not appear immediately, and significant improvement may take some time.

Back pain is common, but the cause, intensity, and type of pain may vary. This is one of the common reasons for seeing a doctor and missing work.

Your spine is responsible for carrying the weight of your body and keeping your posture upright. It is divided into five parts:

  • Cervical spine (neck)
  • Thoracic spine (upper back)
  • Lumbar spine (lower back)
  • Sacrum
  • Coccyx

Pain and discomfort can start in any area of ​​the spine caused by injury, activity, or medical conditions. Of all the parts, the lower back is the most commonly affected area because it carries most of the body weight.

6 stretching exercises to relieve back pain

Pain can be caused by many reasons, but in most cases, active activity and walking around can help strengthen muscles and relieve pain. However, it is important to pay attention to the type of exercise you choose to avoid unnecessary stress on your back.

You should stretch your lower back safely and carefully. Always breathe while doing stretching exercises, and use breathing as a guide to avoid excessive stretching.

1. Stretch from knee to chest

  • Lie on your back, bend your knees, and place your heels flat on the ground.
  • Hold one knee with both hands and draw it closer to your chest.
  • You can bend the other leg or stretch it to the floor.
  • Breathe deeply while bringing your knee close to your chest, then exhale as you move it away from your chest.
  • After repeating several times, switch legs and stretch on the other side.
  • This stretch relaxes the thighs, buttocks, and buttocks, while relaxing the entire body.

2. Back twist

  • You can do this stretching exercise while sitting in a chair.
  • Place your arms behind your hips and twist your back on the same side.
  • After holding this position for a few seconds, relax and repeat on the other side.
  • You can repeat this operation 5 times in both directions.
  • This stretch can relax a stiff back.

3. Spinal Torsion

  • This is similar to a back twist, you can sit on the floor to perform this stretch.
  • Sit on the floor with your back straight, stretch one leg and bend the other leg.
  • Place the bent leg in this way so that it crosses and extends the stretched leg.
  • If your left leg stretches on the floor, stretch your left arm.
  • The elbow of the left arm should pass through the right bent knee.
  • Put your other hand behind and use it for support.
  • Twist your back to the right and hold this position for a few seconds.
  • Tilt to the left and repeat the same exercise.

4. Hip bridge exercises

  • Lie on your back with your knees bent and your heels flat on the ground.
  • Press your head and shoulders firmly on the ground.
  • Place your arms at your sides.
  • Lift your hips and chest off the ground.
  • This forms a straight line from knee to shoulder.
  • Maintain this position for as long as possible, and then return to the lying position.
  • Repeat this stretch several times.

5. Cat and cow stretch

  • Place your hands and knees on the ground while keeping your hips parallel to the ground.
  • Press down on your hands and knees, and lift your chin when you exhale.
  • Bring your chin closer to your chest and lift your back while inhaling.
  • Repeat this exercise several times.

6. Child posture

  • Place your hands and knees on the ground while keeping your hips parallel to the ground.
  • Stretch your hands while fixing their position on the ground, bend your hips, and place them on your heels.
  • Place your abdomen on your thighs, face down.
  • Hold this position for a few seconds.
  • Slowly return to the starting position and repeatedly bend over.
  • Focus on your breathing, inhale or exhale according to the level of tension.


Almost everyone will have low back pain at some point in their lives.
See answer

When to see the doctor

Before stretching or exercising to relieve back pain, please ask your doctor for permission. Wrong movements may cause further injury to your back.

If you feel pain or discomfort worsens, stop exercising and rest for a while. If the pain persists, you may need immediate medical attention. Your doctor may perform some diagnostic tests to determine the cause of the discomfort.

Medical review 2021/9/24

refer to

Tips for working from home: 7 simple stretching exercises to relieve back pain: https://www.metropolisindia.com/blog/health-wellness/work-from-home-tips-7-simple-stretches-to-relieve -back-pain /

Simple stretching exercise to relieve back pain: https://www.spinecenterbr.com/blog/simple-stretches-to-relieve-back-pain


Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *