Bend. Stretch. Repeat. Good advice for someone with back pain, especially lower back pain. You don’t have to get to a gym, and it’s not just reserved for athletes.

Stretching is for everyone and aside from easing up on your back pain, it’s also a natural way to help prevent injury and promote circulation in your body. Pretty good news for the 31 million adults claiming to have back pain at any given time.

The best part is you can do it literally anywhere, so here are the top 4 stretches to help whip your back, back into shape without breaking out the Tylenol every 5 minutes.

Knee to Chest

Lie on your back, pull one knee into your chest, wrapping your hands around your thigh, knee, or shin. Pull slightly until you feel the stretch through lower back, hamstring, and buttocks. Hold for 20 seconds. Slowly re-center your knee. Repeat each leg 3 times.

Benefits: Strengthens core abdominal muscles, core muscle groups and stretches the muscles around the spine

Yoga Cat & Cow

Begin on all fours, hands beneath your shoulders, knees below your hips. Exhale and gently arch your spine. Inhale, tighten your core muscles and round your back like a cat. Your movements should be slow. Hold each movement for 5-10 seconds. Repeat 10 times.

Benefits: Soothes back pain, flexes your spine maintaining essential spine health

Seated Back Twist

While seated, cross your left leg over a bent right leg. Gently pull foot toward chest until you feel the stretch through your buttock. Hold for 20 seconds. Repeat each side 3 times.

Benefits: Stretches and lengthens your piriformis muscle which is at the base of the spine and helps with the rotation of the hips


Begin on your stomach, legs extended and hands palm down with elbows and forearms on the ground. Slowly push yourself upwards so your weight is resting mostly on your forearms and make sure to keep your hips on the ground. Gently stretch your abdominal muscles and lower back. Hold for 10 seconds. Return to your original position. Repeat 3 times. Try straightening your arms more each time you push up.

Benefits: Stretches really tight abdominal muscles and lower back muscles

These simple stretches aim to ease back pain, even sciatic nerve pain, while also helping prevent future back problems down the road. Once into these stretches, if you feel uncomfortable and or any pain, stop immediately. Stretches are not meant to be painful, so if you feel you any pain that needs more professional attention, our team wants to help.

Chiropractic care focuses on the health of your spine and a large part of that affects your lower back, so contact us today to discuss how we can help eliminate your back pain for good.

Try out these DIY exercises to start alleviating your shoulder and back pain today!