Best Stretches to Reduce Back Pain

Best Stretches to Reduce Back Pain

You may have already seen our list of the Best Back Strengthening Exercises, but when it comes to preventing back pain and improving your posture, stretching is just as important as strength training. With that in mind, we’re serving up our picks for the best stretches to reduce back pain. The muscles in our hips, glutes, and legs all play a crucial role in supporting good posture and back health. These muscles are meant to move, so when they are tight and inflexible, there is increased stress and pressure across the lower back. Set aside a few minutes a day for these simple moves and stretch your way to long, flexible muscles and a healthier back!

All you’ll need is a mat or other flat comfortable surface. Make sure to hold each stretch for at least five deep breaths.

1) Kneeling Hip Flexor Stretch:

Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

Kneel on the floor with one knee bent in a lunge and the other behind you. Make sure that your front knee is parallel with your foot and isn’t bending forward past your ankle.

Slowly push your hips forward and keep your chest up.

Switch legs and repeat.


2) Crossover Hamstring Stretch:

Crossover Hamstring Stretch

Crossover Hamstring Stretch


Stand up straight and cross one leg over the other.

Slowly lower your upper body down and let your hands reach towards the floor. Keep a soft bend in your legs and avoid locking your knees. Don’t worry if you can’t touch your toes, that’s ok! Just reach until you feel a nice stretch.

Now, take a nice deep breath and let go of the tension in your hamstrings, calves, and back. Hang out in this position for a few breaths, then switch legs and repeat.




3) Quad Stretch:

Quad Stretch

Quad Stretch


You’re probably familiar with this one, but we’ll run through it to be sure!

Stand on one leg and find something to hold onto to stabilize yourself. We think that benches, countertops, poles, and stretch-buddies all make great supports.

Grab your non-standing leg with one hand and gently pull it toward your bottom until you feel a nice stretch in the front of your leg. Switch legs and repeat.




4) Hip and Lower Back Stretch:

Hip and Lower Back Stretch

Hip and Lower Back Stretch

Sit on the ground with your legs crossed. Lift your right leg over your left and plant your foot on the ground.

Hug that leg into your chest and twist your torso to the right. Let your neck and shoulders follow your torso to get a nice, deep stretch.

As always, be sure to repeat on the other side of your body to stay balanced!

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About Tansy

Tansy wears research, public relations and partnership hats at Lumo BodyTech. She is passionate about harnessing technology to support personal behavior change. Tansy’s background is in wearable tech and social entrepreneurship. She graduated from the University of Colorado with a BA in Social Marketing.

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