If you have ever experienced difficulty lifting light objects, trouble standing or sitting for extended periods of time, or shooting lower back pain, then you are with the majority of people who have also experienced lower back pain. You also understand how much of a burden this pain can be and how detrimental it can be to your life.


Back pain is:

  • One of the main reasons people miss work
  • The leading cause of disability
  • The second leading reason for doctor’s office visits


Fortunately, there are ways to naturally overcome this pain and help prevent it in the future. Depending on the severity of your pain, stretching can effectively alleviate sore back muscles. Limiting motion can actually make pain worse as these muscles are designed to move. Almost everyone can benefit from stretching regularly.


Your spinal column consists of vertebrae that are separated by discs, which are surrounded by nerves and connected to surrounding tendons, ligaments, and muscles. It helps balance and structure your upper body and helps it move fluidly.


When a part of the spine is misplaced, like a slipped disc, instability, inflammation, and pressure can cause tremendous pain. Stretching the limbs connected to the spinal column gently can help ease you of this pain by enhancing fluidity and mobility in the spinal region.


Before you attempt these stretches, consult a certified professional to make sure these exercises do not worsen your condition. Avoid deep, forward bends if you have sciatica or a slipped disk as it can make your situation worse. If you are not sure what your condition is, consult a chiropractor first.


With that being considered, here are some stretches you can do to relieve your back pain today and prevent it tomorrow:

1. Modified cobra


  • Lie face down with your full body stretched
  • Put your hands flat on the ground and bend your elbows ensuring they are aligned with your chest
  • Lightly press down on the floor to raise your head and upper body while keeping your pelvis flat against the floor
  • Hold this position for approximately 10 seconds with your arms fully stretched
  • Repeat four or five times

2. Child’s pose


  • Position your hands and knees on the floor with your knees a bit wider than hip distance apart
  • Turn your toes in to touch and push your hips back while bending your knees
  • Once you attain a relaxed seated position, extend your arms fully forward and allow your head to slump forward into a comfortable position
  • Repeat four or five times

3. Knee to chest


  • Lay on your back flat with both legs straight
  • Lift one leg and bring it towards your chest until you feel the tension
  • Hold this pose for 10-20 seconds
  • Release and repeat on the other side

4. Hamstring stretch


  • Lay flat on your back and intertwine the fingers of both of your hands under the hamstring of one of your legs
  • Slowly lift the leg until you feel the tension (this should not feel uncomfortable, only tense) while keeping the leg as straight as possible
  • Hold for 10-20 seconds and repeat with the other leg

5. Lumbar rotation with flexed knees


  • Lay flat on your back with both knees together and legs bent at a 90-degree angle with feet on the floor flat
  • Slowly turn both knees in the same direction towards the ground without lifting your back or feet off the ground
  • Once you feel the tension, hold the stretch for 10-20 seconds
  • Slowly return to the starting position and repeat on the other side


Back pain should not be taken lightly. Even if your pain is bearable and these stretches help, you still need to address the underlying cause of your back pain. Otherwise, you risk the pain getting worse or coming back. Lower back pain does not have to keep you down. Call Dundas Chiropractic today to learn how you can live pain-free.

Check out one of our recent articles that explain why you need to integrate Foam Roller Stretching into your Lifestyle.