Simple Stretches for Back Pain Relief

As we get older, our bodies tend to accumulate all sorts of odd aches and pains. One of the most common problem areas for many adults is the back. Whether it’s from an injury, poor posture, or a strained muscle, many go to their doctor seeking back pain relief. But while there’s no substitute for the attention of a trained medical professional, a few simple stretches can provide immediate relief before your appointment.

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Try these when your back hurts to reduce your pain.

One helpful stretch is the pelvic tilt. This is done while laying on the floor face up. Rotate or tilt your pelvis forward, engaging your core muscles tight. Hold this position for about 3 to 5 seconds before relaxing. Repeat this stretch 10 times.

After the tilt, you can progress to a bridge stretch. Lift your hips again, this time until your torso forms a straight line, then relax back down to the floor. Lower to the ground one vertebrae at a time with slow, controlled movement to prevent any further injury. Repeat 10 times.

Next, try raising your knees to your chest. Do one side at a time, gently pulling your knee to your chest and holding it there. Repeat on each side.
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