Simple Stretches to Reduce Back Pain: A Guide by Peak Osteopathy.
Introduction
Back pain is a common issue affecting many of us, whether caused by sitting at a desk, physical strain, or poor posture. You may have read my previous blog on backpain and how Osteopathy can help. As part of every treatment, you will have some exercises to take home. Below is a list of some of the exercises and stretches great for assisting in getting you back to functioning at your peak. Here are seven highly effective stretches to help ease back pain and keep you moving. To find out more about Peak Osteopathy click here or to read about Luis click here.
Tips for Effective Stretching
Be consistent: Perform these stretches daily to see long-term benefits.
Listen to your body: Stretch until you feel gentle tension, not pain.
Have intention: Feel the area you are trying to stretch and move.
1. Child’s Pose
This yoga-based stretch gently elongates your spine and eases tension in your lower back.
How to do it:
Kneel on the floor, sitting back onto your heels.
Stretch your arms forward and lower your chest toward the floor.
Keep your forehead resting on the floor and hold for 20–30 seconds.
Take deep breathes in to help engage the lower back
Benefits:
Releases tension in the lower back and improves spinal mobility
2. Cat-Cow Stretch
A flowing movement that increases spinal mobility while reducing stiffness.
How to do it:
Start on all fours, with hands under shoulders and knees under hips.
Inhale as you arch your back (Cow Pose), letting your belly drop.
Exhale as you round your spine (Cat Pose), tucking your chin.
Repeat for 10 rounds.
Benefits:
Helps improve flexibility and promotes healthy spinal alignment.
3. Thread the Needle
This stretch targets the upper back, shoulders, spine and ribs
How to do it:
Start on all fours.
Slide your right arm under your left arm, resting your shoulder and ear on the ground.
Keep your hips aligned and stretch gently into the twist.
Hold for 20–30 seconds Using deep breathing to assist, then switch sides.
Do this 5 times
Benefits:
Relieves tightness in the upper back and shoulders while promoting spinal rotation.
4. Knee-to-Chest Stretch
A simple stretch to release tension in the lower back.
How to do it:
Lie on your back with knees bent and feet flat on the floor.
Bring one knee toward your chest, holding it with both hands.
Hold for 20 seconds and switch legs.
Benefits:
Eases tightness in the lower back and improves hip flexibility.
5. Bow and Arrow Stretch
A dynamic exercise for the mid-back, chest, and shoulders.
How to do it:
Lie on your side with your legs stacked and knees bent at a 90-degree angle.
Extend both arms straight in front of you, palms together.
Open your top arm across your body like you’re drawing a bow, twisting your torso.
Hold for a moment, then return to start. Repeat 5–10 times per side.
Benefits:
Loosens tightness in the thoracic spine and improves shoulder mobility.
6. Seated Spinal Twist
A classic stretch to release tension and improve spinal rotation.
How to do it:
Sit on the floor with legs extended.
Cross your right foot over your left leg, placing it flat on the floor.
Place your right hand behind you and your left elbow on your knee.
Gently twist your torso, looking over your shoulder. Hold for 20 seconds, then switch sides.
Benefits:
Relieves stiffness in the lower back and sides while improving flexibility.
7. Pelvic Tilts
A foundational movement to strengthen and stretch the lower back and abdominal muscles.
How to do it:
Lie on your back with knees bent and feet flat on the floor.
Flatten your lower back against the floor by gently tilting your pelvis upward.
Hold for a few seconds, then release. Repeat 10–15 times.
Benefits:
Helps reduce lower back pain by improving core stability and mobility.
Why Choose Peak Osteopathy in Stanmore?
At Peak Osteopathy, Luis Goldbaum combines expert hands-on techniques with lifestyle advice to provide holistic care. Whether you’re experiencing chronic back pain or recovering from an injury, our personalized treatment plans will help you feel your best.
Conclusion
Adding these simple stretches to your daily routine can go a long way in reducing back pain and improving overall mobility. For professional guidance and lasting results, book an appointment with Peak Osteopathy in Stanmore today. Together, we’ll help you move and feel better.