8 Minute Stretching Routine to Alleviate Back Pain

· June 10, 2016

This stretching routine will not only alleviate back pain, but it will also help prevent it, along with common muscle strains.  This routine can be performed several times a day.

Back pain is one of the most common complaints that individuals have today.  Oftentimes people are seated for a long time in front of the computer or other electronic devices, which is influencing this constant appearance of back pain.

Health experts estimate that at least 8 out of 10 people suffer from this type of condition one or more times in their lives.  This could be either a symptom of a disease, or caused by misuse.

Back pain generally comes on spontaneously, and can oftentimes be controlled with some type of analgesic.  If the problem is more severe, however, this pain can last for days or even weeks if not appropriately treated.

Stretching exercises can be good therapy for preventing and alleviating any degree of back pain.

Today, we are going to share a routine that only takes 8 minutes, which can be practiced both at work and at home.

8 Stretching exercises to alleviate back pain

The following exercises have been designed for fighting back pain and incidentally, to tone certain parts of the body.

There is no excuse for not doing these exercises.  They don’t take very much time and they can usually be done in almost any space or time.

Knees to chest

Knees to chest

Lay down face up, with your knees bent and feet resting on the floor.  Then raise one knee to your chest, grabbing it with both hands.  Hold this position for 20 seconds.

Rest, then repeat the stretch with the other leg.

Spinal stretches

Lying down face up, stretch your legs as far to the sky as you can, hands at your side.

Then move one side of your hips slightly towards the other side of your body so that one leg crosses over the over.

Hold the position for at least 20 seconds, then stretch the other leg.

Leg stretches on the floor

Leg stretches on floor

Lay down face up with both legs bent at the knees, and arms by your side.

Then lift one leg toward the ceiling and try to hold for 30 seconds.

Rest for 10 seconds, then do 2 series with each leg.

Hip flexor stretch

While standing up straight, place one foot in front and another behind; then bend your front leg, creating a 90 degree angle with your knee.  Lower your back knee until nearly touching the floor.

Hold the position for 30 seconds, then repeat with the other leg.

Quadriceps floor stretch

lying quadricep stretch

Lie down on one side of your body and rest your head on your bent arm.

Bend your top leg backwards and hold it with your hand on the same side.  Balance for 30 seconds, then repeat on the other side.

Complete back stretch

Do this stretch while standing, with your back curved backwards, feet firmly planted, and arms bent, holding onto a bar or some kind of support.

Stretch as far as you can without losing your balance.  Do not expose yourself to any pain.  Hold for 30 seconds.

Pear-shaped stretch

Lay down face up, legs lifted and knees bent.  Place your hands behind your thighs and try to hold the position as long as possible.

Cross one leg over the other and hold for 30 seconds.  Repeat the stretch on the other side.

 Yoga posture for the ankles

yoga posture ankles

Sit down with your legs bent, touching the soles of your feet together.

Keep your back straight, eyes closed, and use your hands to hold your feet in position.  Hold for 30 seconds, rest for 10 seconds, then repeat 2 or 3 times.


In case this routine doesn’t help to treat your back pain, it would be a good idea to see your doctor.

Sometimes this type of pain is a sign of a problem that needs attention, such as:

  • Herniated disc
  • Sciatica
  • Kidney stones
  • Infections
  • Endometriosis
  • Fibromyalgia
  • Injured discs
  • Arthritis
  • Lumbar stenosis