At-Home Stretches for Back Pain | Rejuvinix
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At-Home Stretches For Back Pain

At-Home Stretches for Back Pain

Staying physically active and stretching regularly can help alleviate back pain and prevent it from returning. If you experience occasional back pain from sciatica, a herniated disc or spinal stenosis, try these stretches at home to help you find relief.

Knee-to-Chest 

Start this stretch by lying on your back with both your knees bent and your feet flat on the floor. Bring one knee to the chest, keeping the other foot flat on the floor (or the other leg straight, whichever feels better on your lower back). Keeping your lower back pressed to the floor. Slowly pull your knee closer to your chest until you feel a stretch in your lower back. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg.

Child’s Pose

Begin this stretch in a tabletop position on your hands and knees, with your hands directly under your shoulders and knees under your hips. Extend your arms out in front of you, placing your palms flat on the floor. Slowly sit your hips back toward your heels, and drop your head and chest downward. Extend your arms further until you feel a stretch in your lower back. Hold this pose for 20 to 30 seconds.

Cat/Cow Stretch 

Start in a tabletop position on your hands and knees, with your hands directly under your shoulders and knees under your hips. Keeping your spine parallel to the ground, slowly round your back, stretching your mid-back between your shoulder blades. Hold this pose for 5 seconds, then relax, and let your stomach fall downward as you gently arch your back. Hold for 5 seconds. Repeat these movements for 30 seconds or longer.

Lying Trunk Twist 

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. In this position, you should feel a gentle stretch through the back and buttocks muscles for 20 seconds. Repeat 3 times on each side.

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At Rejuvinix, our doctors specialize in non-surgical therapies for joint and back pain. If you’re experiencing chronic pain, schedule your no-cost consultation to learn more about our minimally-invasive treatments.

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