10 Great Low Impact Stretches for Back Pain

10 Great Low Impact Stretches for Back Pain

If you're one of the millions of people who suffer from back pain, you know how debilitating it can be. Simple activities like bending over to tie your shoe laces or taking out the trash can be challenging when your back is acting up.

Fortunately, there are low impact stretches that can help ease your discomfort. Here are 10 great low impact stretches for back pain that you can do at home.

Causes of Back Pain

Most people experience back pain at some point in their lives. While there are many potential causes of back pain, one of the most common is muscular strain. Muscular strain can occur when the muscles in the back are overworked or overloaded. This can happen due to several reasons:

  • Poor posture
  • Repetitive motions
  • Lifting heavy objects
  • Sitting or standing for long periods

Benefits of Stretching For Back Pain

Low impact stretches can help relieve back pain by lengthening muscles and relieving tension. These stretches can also help to improve range of motion and flexibility, which can further reduce the risk of back pain. Regularly performing these stretches can help to prevent back pain and keep the muscles healthy and strong.

10 Great Low Impact Stretch For Back Pain

  1. Cat-Cow Stretch:

To do this stretch: 

  • Start on your hands and knees with your spine in a neutral position.
  • As you inhale, arch your back and look up towards the ceiling. 
  • Hold this stretch for a few deep breaths. 
  • On the exhale, round your back and tuck your chin to your chest. 
  • Repeat this stretch several times.
  1. Child's Pose:

To do this stretch: 

  • Start in a tabletop position on your hands and knees.
  • As you exhale, slowly lower your buttocks down towards your heels and rest your forehead on the ground. 
  • If you can't rest your forehead on the ground, place a pillow or blanket under your head for support. 
  • You should feel a stretch in your back, shoulders, and hips. 
  • Hold this stretch for at least 30 seconds.
  1. Pelvic tilt:

To do this stretch: 

  • Lie on your back, your knees bent, and your feet flat on the ground. 
  • As you inhale, tighten your abdominal muscles and tilt your pelvis towards your belly button. 
  • Hold this position for a few seconds. 
  • On the exhale, relax your abdominal muscles and allow your pelvis to return to its neutral position. 
  • Repeat this stretch several times.
  1. Sphinx Pose:

To do this stretch: 

  • Lie down on your stomach with your legs extended behind you. 
  • Place your elbows under your shoulders and prop yourself up so that only your forearms and the tops of your feet are touching the ground. 
  • You should feel a stretch in your back and shoulders. 
  • Hold this pose for at least 30 seconds.

10 Great Low Impact Stretches for Back Pain

  1. Supine Twist:

To do this stretch: 

  • Lie down with both legs extended straight in front of you. 
  • Slowly bring your right knee to your chest and place your left hand on your right knee. 
  • As you exhale, use your left hand to guide your right knee across your body to the ground on the other side of you. 
  • You should feel a gentle twist in your spine.
  • Hold this stretch for at least 30 seconds before repeating it on the other side.
  1. Seated Forward Fold:

To do this stretch: 

  • Sit on the ground with your legs extended straight in front of you. 
  • Slowly lean forward from your hips and reach for your toes as you exhale. 
  • If you can't reach your toes, place a towel or strap around your feet and hold onto that instead. 
  • You should feel a stretch in your hamstrings and lower back. 
  • Hold this stretch for at least 30 seconds.
  1. Knee to Chest Stretch:

To do this stretch: 

  • Lie down with both legs extended straight in front of you. 
  • Slowly bring your right knee up to your chest and place your hands on your thigh. 
  • As you exhale, use your hands to pull your knee closer to your chest. 
  • You should feel a stretch in your lower back and buttocks. 
  • Hold this stretch for at least 30 seconds before repeating it on the other side.
  1. Pigeon Pose:

To do this stretch: 

  • Start in a tabletop position on your hands and knees. 
  • Bring your right knee forward and place it behind your right wrist with the outside of your calf on the ground. 
  • Slowly lower your left leg back behind you until your thigh is parallel to the ground. 
  • If you can't lower your left leg to the ground, place a pillow or blanket under your left hip for support. 
  • You should feel a stretch in your right hip and buttocks. 
  • Hold this pose for at least 30 seconds before repeating it on the other side.
  1. Piriformis stretch:

To do this stretch: 

  • Lie on your back with both legs extended straight in front of you. 
  • Slowly bring your right knee up and place your left ankle on top of it.
  • Use your right hand to grab your right hamstring and pull it towards you. 
  • You should feel a stretch in your buttocks. 
  • Hold this pose for at least 30 seconds before repeating it on the other side.
  1. Seated spinal twist:

To do this stretch: 

  • Sit on the ground with your legs extended straight in front of you. 
  • Bend your right knee and place your foot on the floor on the outer side of your left thigh. 
  • Use your left hand to grab your right knee and pull it towards you. 
  • As you exhale, twist your torso to the right. 
  • You should feel a stretch in your back and shoulders. 
  • Hold this pose for at least 30 seconds before repeating it on the other side.

10 Great Low Impact Stretches for Back Pain

Takeaways

If you're dealing with back pain, low impact stretching is a great way to ease your discomfort. Various low impact stretches can help relieve back pain, and just a few minutes of stretching each day can make a big difference. 

Plus, if you make stretching a regular part of your routine, you can help prevent back pain from returning. So if you're looking for great low impact stretches for back pain, give these stretches a try.