Stretches for Back Pain and Improved Posture
Improve Your Posture to Help with Back Pain
Nearly 40% of adult Americans experience back pain or neck pain. Although chronic medical conditions can contribute to back pain, bad posture is a major source of pain for older people. Over time, bad posture causes weakened muscles in the core and back, making pain even worse. Fortunately, exercises to improve posture can make a big impact on your health.
Stretches for Back Pain and to Improve Posture
The goal with stretches for back pain is to strengthen the muscles of your back, glutes, spine, core, and neck. Stretching activates these muscles, relieves tension, and helps to improve posture.
Pelvic Tilts
Pelvic tilts are a great stretch for leg pain. Begin by lying on the ground with your knees bent and feet planted firmly on the floor, about shoulder width apart. Then, tilt your pelvis upward so that your belly button draws toward your spine. Keeping your hands under your back can help you ensure that you’re appropriately engaging your abs as your spine pushes gently into the floor. Hold each pelvic tilt for 3 to 5 seconds before releasing.
Pelvic Tilts with Leg Raises
Adding a leg raise to the pelvic tilt further engages your core and supports the muscles of your lower back. Begin by lying on your back with your feet on the floor about shoulder width apart and knees bent. Engage your core in a pelvic tilt and draw your right foot upward until your thigh is perpendicular to the floor. Gently lower back to the ground, release the pelvic tilt, and then repeat with the other side. Repeat for 10 repetitions per side.
Knee Hugs
Lie flat on the ground with your legs outstretched. Then, pull your left leg upward toward your torso, keeping your right leg on the floor. Clasp your hands around your knee and hug your knee toward your chest. You should feel a gentle stretch in your hips, glutes, and lower back. Repeat on each side.
Windmill Stretch
A windmill stretch helps to stretch the low back muscles and activate the hips. Begin on your back with knees bent and feet on the floor. Slowly draw both knees toward your left side, keeping both shoulders flat on the ground. For a deeper stretch, you can use your left hand to hold your right knee, pulling slightly to get a deep stretch. Repeat on the other side.
Bug Roll
While lying on your back, draw your knees up toward your torso and hold with both hands. Then, roll slowly from side to side. You should feel a stretch in your lower back. Continue rocking for 10 to 15 seconds.
Child’s Pose
Child’s pose is one of the best stretches for back pain, because it lengthens the hips and low back muscles. Begin by kneeling with your torso straight. Spread your knees to shoulder width or a little wider. Bring your feet together until they are touching. Then, fold your torso toward the floor and push your butt back towards your heels. You should feel a stretch in your hips and glutes. Allow your forehead to touch the floor if you are able, keeping your arms outstretched in front of you. Hold for 15 to 30 seconds.
Take large inhales and exhales while holding the posture. For even more stretches for back pain, walk your hands to the left side of your body and hold the posture, then repeat on the right.
Cat Cow
Cat cow is another of the best stretches for back pain. Begin a neutral table top position with knees and hands on the ground and back flat. Then, gently arch your back and draw your head upward to look toward the sky, holding for about 5 seconds. Next, draw your head down to look at the floor as you round your back and hold for 5 seconds. Repeat these postures, focusing on engaging your core as you round your spine.
Bird Dog
Bird dogs are a good way to engage your deep core muscles, which will improve posture. Again, begin in a table top position with knees and hands on the ground and back parallel to the floor. Start by extending your left hand forward. Then, extend your right leg backward. Hold for 5 seconds, then switch sides. Focus on keeping your core engaged as you move from one side to the next.
Side Reaches
To cool down and stretch the full back muscles, sit with your legs crossed. Place your right arm on your left knee and stretch your left arm as you draw it over your head to the right side of your body. Hold for 5 to 10 seconds. Then, repeat on the other side.
Find More Joint Friendly Workouts with Mighty Health
If you are looking for good stretches for back pain, Mighty Health is here to help. We’ve curated workouts that help to improve posture and back pain, all geared toward people age 50 or older. Download the Mighty Health app to get started and meet with your personal online health coach. Your coach can give you personalized advice for the best stretches for back pain, core stability, and other health issues you may be facing.