Top Stretches and Poses to Aid Back Pain


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Everyone has felt that horrible twinge in your back where you don’t know whether you will be able to get back up again.

Even if you are in the best shape of your life or just wanting to be able to pick up that pint of milk without pain, back problems can seriously affect your life. However, you don’t have to accept this as the new normal. Routines of stretches and poses can easily soothe your back pain without the cost or risk of a chiropractor. 

Home or Physiotherapy Centers?

One major put off for anyone looking at physiotherapy centers is the cost of having to go week in week out or never fully dealing with the problem and having to pay a continued subscription. Whilst much of the stretches and poses can be done at home, it may be worth going to get a consultant on your problems who can help find where you struggle and can prescribe you the most effective movements.

Paul McIntyre, physiotherapist to Olympians and founder of Broadmead Physiotherapy, says that the best way in which to keep your pain away is to use patient education as well as physiotherapy. Educating yourself about your specific problems can mean that you can continue treatment without having to continuously return to the center.


Chair Rotations

Girl is sitting on the chair and doing chair rotations exercise for back

Starting simple and easy for those without too much equipment or space, this rotation will help ease pain down your entire back and can be done in the office.

  1. Sitting sideways in a chair with your right hand side touching the back of the chair, rotate to the right and hold on to the back of the chair.
  2. Hold this for 10 seconds and repeat for 3 times then switch sides. 

The Cat-Cow

The girl is doing cat cow pose to get rid of the back pain. Top stretch poses to ease back pain

 This one may make you look a little silly but can really help your lower and mid-back.

  1. On all fours and keeping your back flat, place your hands under your shoulders and your knees under your hips.
  2. As you breathe in, draw your body up and let your head go down so that your back arches.
  3. Hold this for 5 seconds before exhaling and creating the opposite arch, raising your head and sinking your back to the floor. Repeat this three times.


The Sphinx Pose

Girl is lying on the floor and doing sphinx pose to get rig of back pain

 This gentle pose can stretch and relax your back shoulders and abs all in one go.

  1. Lie on your stomach and bring your hands under your shoulders.
  2. Push up gently lifting your upper torso and head only.
  3. You can stay in this pose for 2 minutes or you can activate the stretch and look over your shoulders on each side to make that stretch go deeper.

The Child’s Pose

Girl is lying on the floor in a child's pose to ease the back pain

This simple stretch can be incredibly effective on back pain.

  1. From being on all fours, sit back into your feet while stretching your arms forward in front of you. To make this more effective push into the floor to extend the entire back.
  2. Rock backwards and forwards for 2 minutes to help relieve that pain.

Is It Effective?

Depending on your problem, these stretches will be effective. However, it is always worth getting a diagnosis to isolate where your problem is and how you can combat it. Getting a strong stretching routine will make you less sore and make your life easier. 

Check also how yoga can be effective for lower back pain.