Back pain is a common complaint that can arise from various factors, such as injury, pregnancy, or inflammation. It can interfere with daily activities and make you hesitant to move. Fortunately, certain stretching exercises can help alleviate discomfort and promote healing. 

Stretching Exercises to Relieve Back Pain

Child's Pose

Child's pose is a yoga-inspired stretch that targets the back, abdomen, and spine. It can help relieve tension along the spine, neck, and shoulders, making it an excellent choice for easing back pain.

How to do the child's pose

• Sit on the floor with your knees slightly apart, in line with your hips, and the soles of your feet near your buttocks.
• Gently lean forward, extending your arms out in front of you.
• Stretch your arms forward with your palms facing down, keeping your elbows lifted off the floor.
• Allow your forehead to rest on the floor or a soft surface, such as a pillow, if reaching the floor is difficult.
• Focus on deep breathing to help relax the tense areas of your body.
• Hold the position for 30 seconds to 1 minute.

Figure 4 Stretch

The figure 4 stretch is effective for stretching the hip and buttock muscles. It can be performed either seated or lying down, depending on your comfort.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Cross your right ankle over your left knee, creating a "figure 4" shape.
• Gently pull your feet toward you.
• Hold the stretch for 20 to 45 seconds.
• Switch sides and repeat.

Knee to Chest Exercise

This stretching movement can serve as a great warm-up before physical activity. 

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Use both hands to pull one knee toward your chest.
• Tighten your abdominal muscles and press your spine into the floor.
• Hold the position for 5 seconds.
• Return to the starting position and repeat on the other side.

Perform this exercise 2-3 times in the morning and evening for best results.

This stretching exercise can be done as a warm-up before training. 

Lower Back Rotational Stretch

This stretch is aimed at loosening the muscles of the pelvis and lower back.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Keep your shoulders firmly on the floor while slowly rotating your bent knee to one side.
3. Hold the stretch for 5 to 10 seconds.
4. Slowly return to the starting position.
5. Repeat the movement on the other side.

Perform this stretch 2-3 times on each side, two times a day—once in the morning and once in the evening.

Glute Bridges Exercise

The glute bridge is a powerful exercise that targets the glutes and abdominal muscles.

How to do it:

• Lie on your back with both knees bent and feet flat on the floor.
• Relax your shoulders and neck, tighten your core and glutes, and lift your hips toward the ceiling.
• Ensure that your back remains straight, without excessive arching.
• Hold the position for as long as you can, starting with 3 deep breaths.
• Return to the starting position.

Repeat this exercise 5 times, and gradually increase the repetitions up to 30 for improved results.

Back pain often results from habits such as sitting for long periods or poor posture. If you frequently experience back pain, it’s important to consult a healthcare professional to identify the underlying cause and receive appropriate treatment. For personalized guidance, you can also use the doctor consultation feature on the AI Care app, available for download on both the App Store and Play Store.

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