5 Stretches to Naturally Relieve Back Pain

Do you suffer from back pain? Discover 5 easy, healthy stretches that will help to naturally relieve your pain.
stretches to relieve lower back pain

Back pain is very common in today’s world with the sedentary lifestyle we lead and constant use of electronic devices that are so widespread.

This symptom can be caused by many different things, but usually it is due to bad posture while working or walking.

It’s characterized by a feeling of tension or stiffness in the lower back, sometimes accompanied by tingling and difficulty moving.

While it’s usually managed with a little rest and some pain killers, for many people it’s a chronic and recurring problem.

Fortunately, there are many effective ways to fight it, including ways that don’t rely on excessive medication.

For example, just by doing a few stretching exercises, you can relax the muscles to quickly get some relief from this condition.

Since many may not know how, we’ll show you 5 easy options.

1. Lower back kyphosis stretch

This simple exercise can be a little hard for people with back stiffness or a lot of back pain.

However, with a little practice you’ll get better and gain better muscular and joint mobility.


In addition, it’s a very good stretch for increasing energy and improving your posture.

How do I do it?

  • Lie back onto a round surface (like a large ball) and carefully support your back a bit lower than the level of your shoulder blades.
  • Get a good hold on the surface, breathe deeply, and let the rest of your body sink smoothly down.
  • Your spine will curve to the surface. Hold for 5 to 10 seconds.
  • Do 8 repetitions.

Read: The Six Best Exercises to Strengthen Your Lower Back

2. Psoas and iliacus stretches

These stretches together are useful for strengthening your back and improving both your posture and joint movement.

Regularly practicing them improves your coordination and, along the way, strengthens your hips to prevent injury.

How do I do it?

  • Look for a surface with support, like a table, and two belts.
  • Use one of the belts to tie one foot to a table leg and put the other just below your other foot.
  • With the help of the belt, bring your knee towards your chest as you lie back on the table.
  • Stretch your knee little by little until you feel tension, hold for three seconds, and return to your initial position.
  • Repeat with the other leg.

3. Crossed hip stretch

The crossed hip stretch is one of the most complete and effective stretches for relieving back pain.

In fact, since it improves your flexibility, it’s ideal for relaxing your shoulders, hips and other parts of your body that also are affected by tension.

How do I do it?

  • Lay on an exercise mat, twist your pelvis to one side while rotating your spine towards the other side.
  • Your top leg will go forward, while the other leg moves back, knee bent.
  • Stretch both arms out to the side that your spine is stretching towards, as well as your head.
  • Hold the position for 10 seconds then rest.
  • Do 3 repetitions on each side.
  • Combine the stretch with deep breathing.

4. Piriformis stretch

The piriformis stretch is a simple way to stretch your back muscles and relieve tension and stiffness.

How do I do it?

  • Lay face up on a mat, bend your knees, and put your feet on the ground.
  • Next, raise your right knee towards your chest and hold it with your left hand. Hold for 5 seconds.
  • Return to your initial position and repeat with your other leg.
  • Gradually increase the resistance for up to 30 seconds.

5. Hip flexor stretch

Your hip flexors are made up of the psoas major, psoas minor, and illiacus muscles that are inserted in the lesser trochanter of the femur.

Stretching your hip flexors has a calming effect on the back region, and relieves pain and stiffness, especially from bad posture.

How do I do it?

  • Kneel on your right knee and put your left foot in front of you, so your left hip and knee are at a 90 degree angle.
  • Put your right hand on your right hip and push it forward, so it is in front of your right knee.
  • Keep your chest up and avoid leaning forwards.
  • Hold for 10 seconds, rest, and repeat with the other side.

As you can see, you don’t have to be a professional to do a few stretches when you feel back pain coming on.

Try them at the first sign of pain and you’ll be pleasantly surprised by how much they help.