top of page

Suffer From Chronic Back Pain? Part Two: 5 Stretches To Relieve the Pain


Continuing from last month's article on preventing back pain, let's take a look at how you can relieve the pain while realigning your body for optimal movements. If certain areas of your body are tight and others are stretched and/or weakened, the risk of injury increases due to incorrect movement patterns. These can be movements performed in every day life such as gardening, housework or occupational requirements. An even greater risk comes from your workouts as you add volume and resistance to your movements. You may feel confused and frustrated as you work hard toward getting stronger and fitter but end up feeling like your joints hurt more than your muscles.

To realign the body, you will need to stretch and strengthen opposing muscle groups that can cause improper movements leading to back pain. Take 5-10 minutes, once or twice daily to relieve the pain and begin the healing process. Perform each stretch gently for 20-50 seconds as you breathe deeply for best results while channeling your inner "zen".

Seated Leg Cross

Seated Leg Cross:

1. Sit at the edge of a sturdy chair with one ankle crossed over the opposite thigh.

2. Gently lean forward and press your knee towards the ground to open the hip and stretch the buttocks muscles.

Lying Hamstring Stretch: