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Is Your Back Stiff and Sore..? These Stretches Can Help!

Yoga home stretching meditation woman doing childs pose warm up

We know back pain can make it tough to get through the day. This is especially true when you’re spending more time sitting at home than usual. Beginning a stretching routine is a simple way to stay flexible.

Stretching improves your mobility, posture and balance. It helps to relax tight muscles and is a wonderful complement to chiropractic care.

We’ve compiled a few gentle stretches for you to get started with below. No equipment is needed, but a yoga mat / towel is recommended for your comfort. Begin by holding each stretch for about 20 seconds and repeating twice. Work your way up to 30 seconds and 5 repeats over time.

Side Bend

This calming pose stretches your spine and promotes good posture.

• Stand with your feet and legs hip width apart
• Inhale and stretch your arms towards the ceiling
• Lower your left arm and exhale as you bend slowly to the left and slightly forward, lengthening your right arm over your head
• Repeat on the opposite side

Trunk Rotation

This stretch helps to improve core strength, ease tension and increase flexibility in the lower back.

• Lie flat on your back with your knees bent
• Exhale as you rotate your legs to the left until you feel a stretch in your spine and hip
• Hold and inhale as you slowly return to a neutral position
• Repeat on the opposite side

Knees to Chest

This simple range of motion stretch is good for your lower back and your glutes. Try with both legs or alternate.

• Lie flat on your back with your knees bent
• Use both hands to pull your knees up to your chest
• Keep your lower back flat on the floor and hug your knees
• Release and repeat

Piriformis Stretch

If you suffer from sciatica, this stretch can also help to alleviate leg pain.

• Lie on your back with one knee bent and your foot on the floor
• Cross the opposite ankle over your bent knee
• Pull your bent knee towards your chest and hold
• Repeat on the opposite side

Child’s Pose

This popular yoga pose is a relaxing way to end your stretching routine.

• Kneel on the floor with your knees hip-width apart and your toes together
• Exhale, keep your buttocks in contact with your heels and reach your arms forward
• Let your chest fall to the floor, stretching out through your hands

Take a few minutes every day to work through these stretches. Don’t rush the routine, and remember that stretches should feel good. Never force yourself to stretch further if you feel pain. Breathe, and use this time to relax and reconnect with your body.

Did you know that stretching also helps to improve circulation? Try making your new stretching routine a habit first thing in the morning. The increased circulation will provide a boost of energy and help you start the day feeling great!

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