3 Great Stretches for People with Chronic Back Pain

Back pain is an unfortunate reality in our daily lives due to our modern society and poor ergonomics in the work & school place.

Usually chronic back pain is associated with the deterioration of our posture, which throws the back and other parts in the body out of sync.

Our bodies essentially adapt to the poses or movements that do the most in our lives, which are usually sitting and standing in a forward position for extended period of time.

Some examples of this are driving, working at a desk, eating, texting, playing video games, the list goes on and on.

Many of us take medication such as pain killers to help relieve symptoms...

The only problem is you are not addressing the root cause of your pain.

Try these 3 stretches for 30 seconds, 2 times each, 3-4x per week and let us know if you notice any change:


The longer you hold a stretch for the longer you give the muscle time to relax and lengthen, which is what we want!

Challenge yourself to last for 30-40s per stretch, and remember you should be feeling tension, NOT pain!

Always ease into the movement and/or depth of your stretch.

Immediately let up on the pressure and/or angle of the stretch and with deep breaths you will be able to relax the muscle again.

*Disclaimer* If you are in excruciating pain we would not recommend you try any of the stretches until you are cleared by a physician or other healthcare professional.


Use this stretch to align pelvis and stretch lower back and rear end muscles.

Lie flat on your back with toes pointed to the sky.

Slowly bend your right knee and pull your leg up to you chest.

Wrap your arms around your thigh, knee or shin, and gently pull the knee towards your chest.

Hold for 20-30 seconds and slowly extend the leg to starting position. Repeat three times each leg.


Use this movement to stretch the paraspinal muscles and strengthen the abdominal muscles.

Lie on your back with your legs extended straight out. Bend the right knee up and cross it over the left side of your body.

Hold in a position that allows you to feel a gentle stretch through the back and buttocks muscles for 20-30 seconds.

Tighten your core muscles and rotate back to center. Repeat three times on each side.


Start this more by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Exhale and gently arch your spine. Inhale, tighten your core muscles and round your back, like a cat. Move slowly between movements and hold in each position for 5-10 seconds. Repeat 10 times.

There you have it! Drop us a comment or follow to let us know how you liked these stretches, and if they helped with your pain.

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Exercise demo's courtesy of apmhealth.com