Stretches to relieve back pain

Working these stretches into your daily routine can help improve your back pain

Author: Liz Kovac

"Don't underestimate the power of stretching," said Ahmed Baig, Director of Rehabilitation Services at McLaren Lapeer Region. "Working stretching into your daily routine, even for just five to ten minutes, can improve your back pain."

Benefits of stretching include:

  • Decreased muscle stiffness and increased range of motion
  • Increased circulation
  • Stress reduction
  • Improved posture

The following stretches are optimal for lower-back pain relief:

Back Flexion Stretch:

Lying on your back, pull both knees to your chest while flexing your head forward until a comfortable stretch is felt across the mid and lower back.

Knee to Chest Stretch:

Lie on your back with your knees bent and both heels on the floor. Place both hands behind one knee and pull it toward your chest.

Kneeling Lunge Stretch:

Starting on both knees, move one leg forward so your foot is flat on the ground, keeping your weight evenly distributed through both hips. Place both hands on the top of your thigh and gently lean forward to feel a stretch in the front of your other leg.

Piriformis Muscle Stretch:

Lie on your back with knees bent and both heels on the floor. Cross one leg over the other, resting your ankle on your bent knee. Gently pull your bottom knee toward your chest until a stretch is felt.

McLaren's experts are dedicated to bringing you relief through surgical and non-invasive procedures. If back pain is negatively impacting your quality of life, call McLaren Lapeer Region's Pain Management Clinic at (810) 667-5574 to discover what non-invasive services are available.