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Stretches to Relieve Back Pain at Home

Back pain can be caused by various factors such as poor posture, exercise, or even sleeping position. Stretching exercises are an effective and accessible way to prevent and alleviate back pain.

Spinal Twists

Spinal twists are a good exercise for those who experience back pain after standing for long periods.

Here’s how to perform spinal twists:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Twist your knees to one side, holding them together as if you are trying to push the side of your leg to the floor.
  • Turn your head in the opposite direction of your knees.
  • Hold the position while taking ten deep breaths.
  • Repeat the exercise for the other side.

Child’s Pose

Child’s pose is a common yoga stretch that gently stretches the muscles of the lower back and can reduce pressure and pain in the hips.

Here’s how to perform child’s pose:

  • Start by sitting with your knees under your hips, with your hands and knees positioned directly under your shoulders.
  • Extend your arms in front of you, placing your palms directly on the floor.
  • Slowly sit your hips back toward your heels while dropping your head and chest downward as you extend further and reach as far as you can comfortably.
  • Hold the pose for 20 to 30 seconds.

Knees to Chest Stretches

Knees to chest stretches can help relieve tightness and tension in your lower back.

Here’s how to perform knees to chest stretches:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Draw your right knee up to your chest and hold for a few seconds.
  • Gently lower your leg back down with your foot flat on the floor.
  • Repeat the exercise with the left leg.
  • Continue this exercise, alternating legs for 10-15 repetitions.
Press-up Back Extensions

Press-up back extensions can help to alleviate back pain by stretching and strengthening the muscles of the lower back.

Here’s how to perform press-up back extensions:

  • Lie flat on your stomach with your legs straight.
  • Place your hands, palms flat to the floor, directly under your shoulders.
  • Press up, lifting your upper body without lifting below your hips.
  • Hold the pose for as long as you can.
  • Do this 4-5 times or as many times as you can stand it.

Stretching exercises can be an effective way to alleviate and prevent back pain. However, it’s important to note that not all back pain can be resolved with at-home stretches.

If you or a loved one suffer from severe back pain, contact Birch Pain & Spine Group at (209) 208-4182 to discuss further treatment options at and let us help you get the relief you need.

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