Back Pain Relief Stretches – Easiest Way to Cure Backaches

Time waits for no man. This is evident as time gradually passes and we grow older and older. Once a toddler in school, then a teenager in college and now an adult with a job.

We find ourselves in different stages of life missing the ones before it. And nothing makes you feel old and missing your younger days more clearly than the agonizing sensation of back pain.

In the modern office-space, working in 9 to 5 shifts in a small chair at the office cubicle takes a heavy toll on our spine. Even in the current work from home scenario, back pain is ever-present and everlasting. Many people suffering from backache take extreme measures from pain killers to even surgery.

The secret to a life free from back pain doesn’t have to be that complicated. By some simple posture enhancements and stretching exercises, you can manage your back pain at no cost. Stretching can bring you effective and long term freedom from back pain.

I myself have suffered from back pain from a very young age. The pain was so brutal and punishing that I could never have imagined, now in my mid-twenties, I work from my desk every day for hours at a time.

To save myself from back pain all I did was follow a regimen of routined back exercises and stretches. By following this Back to Life Erase my Back Pain Program, I managed to defeat my back pain and have been living a happy pain-free life ever since.

In this article, I’ll explain why back pain happens, what are the different kinds of back pain, what are the exercises you can do to relieve back pain, and hopefully, you can get rid of back pain too.

What is Back Pain

Back pain can appear in different forms. It is normally caused due to strain on the muscles of the back due to excessive exertion and fatigue.

The muscles of the back cover the entire area of the back and more. So pain in different muscles causes pain in different regions. These regions may be neck, shoulders, upper back, lower back, flanks, etc.

The muscles of the back and shoulder include the trapezius, latissimus dorsi, serratus posterior, internal and external oblique muscles, levator scapulae, deltoid, and many other small muscles.

These muscles are responsible for different postures and movements either individually or collectively. Pain results from extensive use of these muscles without rest or injury from overextension.

The symptoms of back pain can be muscle aches, shooting or stabbing pain in the back, pain that radiates down from lower back to the legs, pain that gets worse with bending, lifting, standing or walking, pain that gets better with reclining or resting.

Back pain is usually treated with pain medication, exercise, and rest.

Causes of back pain

Back pain can be classified into two categories: acute back pain and chronic back pain. Back pain that is caused suddenly due to accident or injury and does not last for more than 6 weeks is known as acute back pain. Again back pain that lasts more than 3 months and the cause of which is not clear is called chronic back pain.

The exact cause of back pain is sometimes difficult to identify because there is no way to visually recognize the causes of pain through any type of test or imaging. But there are some common conditions that are associated with chronic back pain.

The factors responsible for back pain are given below

The strain on muscle or ligament

Heavy exercises such as lifting heavy weights, awkward movement, and posture or sudden overextended articulation can sprain muscles and spinal ligaments of the back. This type of pain depends on your physical condition.

If you put too much pressure on your back, it might result in severe back pain and continuous painful muscle spasms.

Compressed or ruptured discs

There are soft and spongy intervertebral discs that act as cushions between the bones of your vertebra. The soft material inside the disc can be bulged, compressed, or even ruptured due to excess stress or unnatural sudden movement. This can be seen in an x-ray.


Arthritis can affect the bones of the lower back and cause back pain. In some cases, arthritis in the spine can lead to paralysis and permanent disability.

Skeletal irregularities

A condition called scoliosis, where the spine curves to one side, can cause the irregular distribution of load on the back muscles and cause back pain.


Like arthritis, osteoporosis can also affect your vertebra. Making them weak and brittle. Thus resulting in back pain.

Stretches to relieve back pain

Stretching can reduce tension and stress within the muscles and give you instant relief from back pain. It can also help by conditioning your muscles to prevent straining and fatigue which causes backache.

Before stretching, is very important to take precautionary measures and enough care. Be very gentle and cautious if you have any type of injury or health problem regarding your back.

Avoid exercises like toe touches, sit-ups, leg lifts, etc. which put a lot of pressure on your back. Do not continue stretching if you feel too much pain or discomfort. If the pain persists for an extended period of time, seek medical advice from your physician.

Here are some stretching exercises for relieving back pain:

Child’s pose

It is a traditional yoga pose that stimulates the gluteus maximus muscle, hamstrings, and spinal extensors. It helps to relieve pain and reduce tension along the waist, lower back, and spine.

To do this pose get down on your knees with the hands on the ground. Gently sick back into your hips until you reach your heels. Make sure you do not move your arms and just stretch your body in a backward motion. Focus on breathing deeply and hold this pose for up to 1 minute.

Knee-to-chest stretch

This stretch helps to relax your lower back, hip, and leg muscles.

Lay on your back with legs straight outward. Then lift your leg folding at the knee and bring it closer to your chest. Using your hands, gently stretch your knee as close to your chest as possible. Try not to move your back or lift your hips. Hold this pose for 1 to 3 minutes, alternating between your other leg.

Spinal twist

This is an excellent stretch that instantly relieves tension and pain all the way from the upper back to the small of the back and down to the hips.

In a seated position, bend your right knee and place your right foot on the outside of your left thigh. Then extend your left arm and use it as an anchor against your right leg, while using your right arm to gently twist your back as far as possible.

Hold the pose for up to 1 minute. Repeat the process by alternating the positions of your legs and arms and twisting in the opposite direction.

Pelvic tilt

This is a very easy exercise to relieve lower back pain.

Lay down on your back with both knees bent. Keep your feet flat on the floor. Now use your abdominal muscles and tilt your hips until your lower back is flat against the floor. Hold this position for 10 seconds and repeat.

Sphinx stretch

It is a yoga pose that is very helpful to relieve tension in the major muscles of the back.

Lie flat on your chest with your legs extended. Now take your hands close to the side of your chest and push your torso up. Slowly stretch backward without lifting your hips. Breathe normally and hold the position for 30 seconds. Take 10-second breaks between repetitions.

Final Thoughts

So here are some quick and easy back pain relief stretches to help you manage your back pain. For ideal and long-lasting back health, exercise regularly, and keep your weight under control. Try to keep your workspace as ergonomic as possible to minimize the stress in your back and body.

Also, work on healthy habits such as getting up from your chair every half an hour and stretching. Hopefully, by following these tips, you’ll be able to beat your back pain for good and also stay healthy and productive.