5 Simple Stretches to Help Alleviate Back Pain

Chronic back pain affects the daily lives of millions of Americans. Whether you’re in your 20’s or 60’s, severe back soreness can cause major disruptions in your everyday routine.

Back pain may be caused by a wide range of factors, from past traumas to weight gain and old age. While there are proven back pain relief techniques from skilled neurologists near Crown Point, IN, there are also a few simple stretches that patients can do at home to help mitigate their daily back pain.

In this article, we will explain five simple stretches that you can do at home or in the office that may help alleviate your back pain. You will learn a little bit about the stretches including how and when to do them for maximum relief.

As with any pain relief stretches, be sure to pay attention to your body and not push your limitations as this can cause injury. If you have any questions, contact one of our trusted neurologists in Highland, IN before beginning these stretches.

Child’s Pose

For a relaxing yet thorough stretch, the Child’s Pose is a simple yoga pose that the works out the lower, middle, and upper back. Beginning on your hands and knees, sit back until your backside touches your heels, keeping your knees spread. Then reach your hands forward and place your forehead on the ground. You should feel relaxed, not tense, during the stretch. Hold this pose for ten to thirty seconds and repeat as necessary.


Start on your hands and knees with your hands directly below your shoulders and your knees directly under your hips. For this exercise, you will alternate arching your spine inward and outward as you in exhale and inhale, respectively. Inhale while you tighten your core and pushing your back upward. Hold for five seconds then exhale, arching your back inward and relaxing your core. Repeat this for a minute or until your core gets tired.


One of the simplest back pain relief stretches, the classic knees-to-chest stretch is excellent for those with lower back pain. Lie on your back and hug your knees to your chest until you feel it stretching the muscles of the lower back. Only apply as much pressure as you can comfortably take. Hold for ten to thirty seconds then rest. Continue as long as necessary.

Cobra Stretch

Lying on your stomach, place your hands on the ground near your chest and push yourself upward, arching at the back. You should feel the stretch in the lower and middle areas of the back. Hold yourself up for five to fifteen seconds and repeat three to ten times. Be sure to relax your back throughout the stretch and not fight against it, as this can tighten your muscles causing more discomfort.

Wide-Legged Toe-Touch

This stretch is similar to knees-to-chest, but you won’t have to get on the ground. Start by spreading your feet wide. Bend forward and reach as low as possible, stretching the lower back. If touching your toes is easy, try reaching your elbows to the ground. Hold this pose for about ten seconds and repeat five to ten times.

These stretches can be done any time back pain arises, whether you are at home or in the office. Some patients who experience back pain after long nights in bed may want to stretch before and after bed, as well as during the day when pain arises.

Although these at-home back stretches can provide immediate relief for back pain, they are not meant to be long-term cures for the underlying problems that are causing your pain. For long-term pain relief techniques, contact Midwest Neurology Associates today at 219-200-4676.

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