A Simple Stretches Guide to Do at Home to Alleviate Back Pain

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A Simple Stretches Guide to Do at Home to Alleviate Back Pain

If you are suffering from back pain, you’re not alone. Back discomfort is one of the main causes of medical visits according to the American Chiropractic Association. Among different treatment alternatives to treat the back pain, physical therapy is a safe and effective technique to alleviate back pain and improve overall mobility.

It’s essential to warm up the muscles with some light exercise or a hot shower before performing any activities. It is also important to listen to the body and refrain from any movements that cause discomfort or pain. Check out the following simple stretches which can be done at home to alleviate the back pain. 

Knee-to-Chest Stretch


The knee-to-chest stretch is a light stretch that helps in relieving tension in the lower back muscles. To perform knee-to-chest stretch, lie on your back with your knees bent and feet flat on the ground. Then bring one knee up towards the chest and hold it with the hands for 10 to 15 seconds. Release and repeat on the other side in the same procedure. 

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Cat-Cow Stretch


The cat-cow stretch is a yoga-inspired stretch that helps lengthen and strengthen the back muscles. Start on the hands and knees, with the wrists directly under the shoulders and knees under the hips. Then take a deep breath in, arch the back, and lift the head towards the ceiling (cow pose). Exhale, round the spine, and bring the chin to the chest like a cat pose. Repeat this movement for 10 times.


Child’s Pose

The child’s pose is a soothing and restful stretch that assists in releasing tension in the lower back and hips. Begin with the spreading arms and knees, then sit back on the heels and hold this position for 30 to 60 seconds. Breathe deeply and allow the muscles to relax while performing the stretching. 

 Seated Spinal Twist

The seated spinal twist is a moderate stretch that enhances spinal mobility and relieves back pain. To perform seated spinal twists, sit on the ground with the legs straight out in the front. Bend the right knee and place the foot on the outside of the left thigh. Place the left hand on the right knee and twist the torso to the right, looking over the shoulder. Hold this position for 10 to 15 seconds and repeat on the other side.

 Cobra Stretch

The cobra stretch is a mild backbend that strengthens the back muscles and enhances the posture. Simply lie on the stomach with the hands under the shoulders and the elbows close to the body. Take a deep breath in and raise the shoulders while lifting the chest off the floor. Hold this position for 10 to 15 seconds and release.

 The above five stretches can be done at home and are an excellent way to alleviate back pain and improve mobility. However, if you have severe or chronic back pain, it’s essential to consult with a physical therapist before starting any exercise program. Visit PrimoCare Medical Clinic to consult with the physical therapist. You can inquire or make an appointment in advance here.



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