Great Stretches for Back Pain

According to the American Chiropractic Association, 31 million Americans experience back pain every year. The ACA also states that back pain is the number one reason for missed work. Besides seeing your chiropractor regularly, there are things you can do at home to keep your back pain in check. Here are some great stretches for back pain.


Knee to Chest Stretch

This stretch is one of the easiest to do, particularly for lower back pain. Here is how to do it:

  1. Lay with your back flat against the ground, your knees bent and your feet flat on the floor.
  2. Use both hands to grab your lower right leg and clasp your wrists just under your knee.
  3. Keep your left foot flat and gently pull your right knee to your chest till you feel the stretch in your lower back.
  4. Hold your knee against your chest for about a minute. Make sure the rest of your body is relaxed.
  5. Release your knee and do the opposite side.

Core Rotation

This stretch is great for lower and mid back pain and helps stretch your core muscles and pelvis. Here is how to do it:

  1. Laying on your back, bring your knees to your chest as if you are sitting in a chair.
  2. Extend your arms all the way out to the side with your palms flat on the floor.
  3. Keep your knees together and your hands flat while gently rolling your bent knees over to the right side and hold for 20 seconds.
  4. Return to the start position and repeat Step 3 for your left side. Repeat for both sides 5-10 times.


Besides stretching frequently, be sure to see your chiropractor regularly. Be specific about how often you are experiencing back pain and how intense it is. If stretching is increasing your pain, let your chiropractor know right away.