At-Home Stretches to Treat Back Pain

Stretches to Treat Back Pain

At-Home Stretches to Treat Back Pain | Before you start reading this article, check out your current posture. Are you hunched over the computer? Or perhaps straining your neck downwards to look at your phone?

If so, you’re in the right place! Keep reading to learn about four at-home stretches to alleviate your back pain.


This is a great upper back pain pose for those who frequently find themselves hunching over a computer or phone.

To begin this pose, start on all fours. Make sure your wrists are in line with your shoulders and your knees are in line with your hips.

Begin by inhaling and arching your back gently with your stomach dropping towards the ground and your gaze moving upwards. Stretch only as far as feels comfortable for you. This is called cow pose.

Next, exhale and bring your stomach in and gaze towards the floor. This is called cat pose. Cycle between the two poses on your own breath cycle for about 10 rounds.

Seated Spinal Twist

This pose is also great for those who hunch over! When you lean over forwards, the muscles in your midback tighten and your spine mobility is decreased. This stretch is a great way to get that mobility back.

Begin in a seated pose, either on the floor or in a chair. Sit tall, stacking your neck on top of your spine and bringing the shoulder blades back.

Inhale and slowly turn to your left side. Place your right hand on the outside of your left knee to gently twist further. Your left hand can rest on the ground for support. Rest here for 20-30 seconds, breathing deeply.

Come back to center, and repeat on the other side.

Child’s Pose

The next stretch is great for lower back pain. While this pose has many variations to target different areas, this variation will help specifically with the lower back and core abdominal muscles.

To begin, start by kneeling with your hips and buttocks resting on your legs/feet. Spread your knees out to a comfortable position. Next, fold the upper body down, bringing the chest towards the floor.

If your forehead can touch the ground comfortably, rest there. If not, grab a yoga block or pillow to bring the floor closer to you. Stretch your arms out with the palm of your hands on the floor. Rest for 30 seconds.

When you’re done, use the arms to gently crawl yourself back to a kneeling position.

Thread the Needle

This next stretch is great for upper back and neck pain. To begin, start on all fours. Make sure your wrist and knee alignment is correct here, too.

Lift your right hand up to the sky, turning your chest to the right side. Then, “thread the needle” by sliding your right hand in the space under your left arm. Drop your right shoulder as far down as is comfortable, and place your head on the floor.

Hold this position for 30 seconds, then unthread and return to all fours. Repeat this same action on the left side.

These stretches, in addition to more physical activity and a better diet, work in conjunction to stop back pain at the source. Have a look for tips on everyday improvements you can add to your daily routine to help ease the pain.

We’ve Got Your Back With These at-Home Stretches

If you’re tired of letting your back pain control your life, it’s time to create a routine of at-home stretches. Stretching is free and quick, so why not try it out?

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