No More Nonsense Fitness Advice

Back stretches-The Best Way To Get Rid Of Back Pain


What are back stretches?

Back stretches are one of the best ways to get rid of back pain. These are a series of exercises that include periodic stretching and relaxing of back and its muscles. This is very effective in reducing the pain, soreness, and numbness of back. Looking an information about back stretches for flexibility then read this article carefully.

Types of back stretches:

There is a number of lower back stretches for pain relief, each having its own perks and you can choose one that best suits you. Following is the description of the top 3 back stretches and some tips to do these stretches effectively (Bottom to heel stretches, Knee rolls, Back extensions).

               I- Bottom to heel stretches:

This back stretch is particularly effective in stretching and mobilizing the entire spine.

Starting position:

back stretchesThis stretch starts with you kneeling on all your fours i.e. your knees should lie under your hips and your hands under your shoulder. Keep your back straight. Don’t arch it. Also, keep your neck straight, don’t raise or lower it. Keep your arms a little loose so that your elbows are not locked (for the better understanding look at the back stretch exercise illustrations).

Action to follow:

Hold yourself in the starting position for some time. Now slowly move your bottom backward, maintain the natural curve of your spine. Maintain this position for some time and then come back to your original position. Repeat this entire cycle 8-10 times.


You should keep following things in mind while doing this back stretch.

  1.   Don’t overstretch anything, including your back, shoulders, and neck.
  2.   Do this exercise in front of the mirror so that you have a good idea about your position.
  3.   Don’t overdo this exercise. Avoid this exercise if you’ve some knee problems.

              II- Knee rolls:

It’s one of the most effective back stretches giving extra mobility to your lower spine.

Starting position:

knee stretchesFirst of all, lie down on a mat and place a flat cushion under your head, it shouldn’t be too high. Span out your arms, bend your legs at your knees and keep them together.

Action to follow:

Now that you’re all set, move your knees and hips to one side. Keep your back and arms fixed in the initial position, make sure your back and arms don’t move. Stretch your legs and pelvis to one side as far as you can. Hold this position for a few seconds and then bring your knees and pelvis back to its initial position. Repeat the same procedure on the opposite side. Repeat this entire cycle 8-10 times.


Following things should be kept in mind:

  1.   Don’t over the stretch.
  2.   Keep your upper spine fixed.
  3.   Place a pillow between your legs.

            III- Back extensions:

These back stretches work out both your upper and lower spine.

Starting position:

Back stretchesLie down on your abdomen. While doing these back stretches, keep yourself propped. Keep your shoulders back, neck long and spine lengthened. Hold in this position for some time.

Action to follow:

Stretch your back by pressing down with your hands. Keep your neck straight. Keep arching your back till you feel the slight stretch in the muscles of your abdomen. Hold this position for some time and then come back to your initial position. You’ve completed one cycle. Repeat this cycle 8-10 times more.


Following things should be kept in mind:

  1.   Keep your neck straight. If you lift it or lower it, it’ll worsen your back pain.
  2.   Don’t move your hips and legs. Keep them grounded during this process.

To conclude, if you are unable to purchase back stretch device i.e: an inversion table, back stretches are still an effective and easy way to get rid of the excruciating back pain. All you need to do is to take some time out of your daily routine and do these back stretches regularly.

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