Millions of people experience back pain on a daily basis. Each of these individuals is hoping to find some sort of relief. In most cases, their problems are the result of muscle imbalances, mobility restrictions, obesity, muscle weakness, muscle strains, or general wear. The problems produced by back pain affect their daily lives in negative ways. It may cause them to miss work or prevent them from taking part in activates that they enjoy. To be honest, back pain is a big pain to deal with. The best relief for back pain lies in preventative measures like stretching and strength training. By properly and consistently stretching, you are able to significantly reduce the prevalence of back pain by eliminating the things that cause it.

To get you started on your way to a back pain relief, here are 7 stretches for you to do. You do not have to do every single one of them on every day of the week in order to find pain relief. Just pick a few to get started, and then do them consistently. If you are tempted to do all of them, just pick one. You will be less likely to burn out, and as a result you will see better, lasting relief. Here you go:



• Place your feet a shoulder-width distance apart.

• Squat down as deep as you can go

• Focus on pushing your hips back and keeping your back straight

• Stay at the bottom for about 30 seconds at a time. You can take a break for a while, and then give it another shot.

• If you have difficulty staying balanced, try holding onto a wall.

Lat Stretch

Lat Stretch

• Grab firmly onto the door frame with one of your arms.

• Slowly push your hips down and back into a partial squat position.

• Be sure to use your right arm to support your body.

• Hold this stretch for 15-30 seconds, and then repeat with the other arm.

This is excellent for stretching and relieving pain in the outsides of your upper back.

Downward-Facing Dog

Downward Facing Dog

If you have a dog, you’ve probably seen them do something like this before. Mine does it all the time.

• Start with your hands and knees on the ground.

• With your hands still on the ground, extend them out in front of your shoulders.

• Make sure your arms are firmly supporting your body.

• Now, slowly lift your hips into the air so that your knees lift off of the ground.

• Lift your hips up and back to achieve the position shown in the picture 4

• Hold this position for 15-30 seconds, take a break, then try it several more times.

The downward-facing dog does an awesome job of relieving pain in the center of the upper back.


knee To Chest

This one is pretty simple. It is exactly what it sounds like.

• Lie down on the ground with your back against the ground.

• While keeping one of your legs fully extended, take the other leg and lift the knee off the ground.

• Take your hands and grasp the lower part of your knee.

• Then pull your knee towards your chest.

• Hold this stretch for 15 to 30 seconds, then give it a shot with the other leg.

This stretch is great for stretching the upper hamstring and lower back. It can also be used to relieve certain types of hip pain.

Shoulder blade Squeeze

Shoulder Squeeze Relaxed

Shoulder Squeeze Flexed

The shoulder blade squeeze is yet another stretch that is exactly like it sounds. The entire sequence for this stretch should take about 7 seconds.

• You can take either a standing or sitting position.

• Take a deep breath and hold it.

• From there, try to touch your shoulder blades together by pulling your shoulders back.

• Hold your shoulder blades in that position for about 5 seconds, and then relax.

• Try repeating this stretch 5 to 8 times.

The shoulder blade squeeze is yet another great stretch for pain relief in the upper back.

The Crossover

Crossover Stretch

• Lie down on the ground with your back against the ground.

• Keep both legs fully extended by keeping your knees locked.

• Now, pick one of your legs and cross it over the other one. See the picture.

• While doing this stretch, try to keep your shoulder blades on the ground.

• Hold the stretch for 15 to 30 seconds, the do the same thing with your other leg.

You should feel a pretty good stretch in your lower back and may be even up the sides of your back.

The Bridge Exercise

Bridge Hips Relaxed

Bridge Hips Raised

• Lie down on the ground with your back against the ground.

• Bend your knees so that you can place the bottoms of your feet comfortably on the ground.

• Now, keep tighten your gluteal and abdominal muscles and lift your hips in the air.

• Raise your hips until you are in the position shown in the picture.

• Then, slowly lower your hips back onto the ground.

• Repeat this movement 8 to 12 times.

The bridge exercise helps to correct muscle imbalances in the hip which cause pain in your back.

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