5 Stretching Exercises to Relieve Back Pain
Discover simple exercises you can do at home to reduce back pain and improve your daily posture.
Back pain affects a large portion of the population, especially people who work sitting down. Here are 5 simple and effective exercises you can do at home.
1. Cat-Camel Stretch
Get on all fours. Alternate between arching your back (camel position) and rounding it (cat position). Hold each position for 5 seconds. Repeat 10 times.
Benefits: Mobilizes the spine and relieves tension.
2. Supine Trunk Rotation
Lie on your back with bent knees. Let your knees fall to one side, then the other, keeping your shoulders on the floor. Hold 15 seconds on each side.
Benefits: Stretches the paravertebral muscles and lower back.
3. Piriformis Stretch
Lying on your back, cross your right ankle over your left knee. Pull your left knee towards you. Hold 20 seconds, then switch sides.
Benefits: Relieves sciatic pain and gluteal tension.
4. Cobra Extension
Lying face down, place your hands under your shoulders. Gently push up to lift your chest off the floor, keeping your pelvis grounded. Hold 10 seconds.
Benefits: Strengthens the lower back and improves posture.
5. Child's Pose
Kneeling, sit on your heels and stretch your arms forward on the floor. Hold 30 seconds.
Benefits: Relaxes the entire back and promotes relaxation.
Important Tips
- Do these exercises daily, preferably in the morning or evening
- Never force if you feel sharp pain
- Breathe deeply during each stretch
- If pain persists, consult a physiotherapist
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About the author
KEMYPHYSIO — Physiotherapist
Licensed physiotherapist specializing in general, sports and functional physiotherapy. Based in Yaoundé, Cameroon, serving local patients and the diaspora.