Got back pain? These back pain relief stretches can be done on the floor, a bed, or a couch. These back stretches are for general back pain relief. If you don’t know what’s causing your back pain, check with your doctor for a proper diagnosis and treatment plan.
These back stretches are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night. Because often with back pain, we wake up stiff and sore, or we can also have back pain at the end of a long day. These simple back stretches should help relieve back tightness and pain.
Supine Knee to Chest Stretch
For general back pain relief, hold this stretch for 30 seconds, and repeat the stretch 3 times on each side.
Supine Trunk Rotation
For general back pain relief, hold this stretch for 30 seconds, and repeat the stretch 3 times on each side.
Prayer Stretch/Child’s Pose
For general back pain relief, hold this stretch for 30 seconds, and repeat the stretch 3 times.
More Back Pain Relief Stretching Videos By Doctor Jo:
When trying to find the perfect mattress to help relieve and prevent back pain, the main thing to look for is a mattress that has the right amount of support to help keep your spine in proper alignment, or a neutral position. The mattresses designed by Back Science are designed specifically to help improve overall sleep posture, keep the spine optimally aligned, and reduce muscle and joint pressure throughout the back and neck.
Finding a comfortable position to sleep at night can be challenging for some people. People who suffer from back pain and sleep on their backs might find these tips helpful to get a better night’s sleep
Low back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief stretches that can be done lying down.
With osteoporosis, it’s important to perform exercises that strengthen the body while protecting the spine. Lying down in the hook lying position is a great way to help do this. The key is to move safely—maintaining good spinal alignment and avoiding twisting movements. These gentle exercises when done at one’s own pace should help with osteoporosis pain relief.
Mid back pain (also called middle back pain or thoracic back pain) can make it difficult to perform everyday activities. Here are 3 of my favorite mid back exercises to help relieve pain & tightness.
People who have back pain will often experience it when they first get up in the morning. These quick stretches should help relieve back pain before even getting out of bed!
The biggest myth about back arthritis pain relief is that exercise makes the condition worse. However, this couldn't be further from the truth. One of the most beneficial exercises for back arthritis is bridging. Bridge exercises are great to do every day, but make sure to progress slowly so it doesn’t get inflamed.
Upper back pain or thoracic area pain is sometimes caused by trigger points or muscle knots. Trigger points are basically when a specific area on a muscle gets irritated and tightens up into a ball or knot.
My favorite exercise for upper back pain relief is a seated row. It’s a great exercise for your upper back, shoulders, and neck area. This upper back exercise is performed in real-time, so it's easy to follow along if you want.
Got back pain? These back pain relief stretches can be done on the floor, a bed, or a couch. These back stretches are for general back pain relief. If you don’t know what’s causing your back pain, check with your doctor for a proper diagnosis and treatment plan.
