6 Stretches for Back Pain Relief

Back pain is a common issue affecting people of all ages, often caused by poor posture, muscle strain, or prolonged sitting. Regular stretching can help alleviate discomfort and improve flexibility. Dr. Mandar Borde, a leading spine specialist at Borde Clinic, Pune, recommends these six effective stretches to relieve back pain.

1. Knee-to-Chest Stretch

This stretch helps release tension in the lower back.

• Lie on your back with knees bent and feet flat on the floor.
• Bring one knee toward your chest while keeping the other foot on the ground.
• Hold for 20-30 seconds and switch sides.

2. Cat-Cow Stretch

This dynamic stretch enhances spine flexibility and relieves tension.

• Start on all fours with your wrists under your shoulders and knees under hips.
• Inhale, arch your back, and lift your head (Cow Pose).
• Exhale, round your back, and tuck your chin to your chest (Cat Pose).
• Repeat for 30-60 seconds.

3. Child’s Pose

A gentle stretch that relieves lower back tightness.

• Kneel on the floor and sit back on your heels.
• Extend your arms forward and lower your torso to the ground.
• Hold for 30 seconds while breathing deeply.

4. Pelvic Tilt

Strengthens abdominal muscles and supports lower back health.

• Lie on your back with knees bent and feet flat.
• Tighten your abdominal muscles and flatten your lower back against the floor.
• Hold for a few seconds and release. Repeat 10-15 times.

5. Bridge Pose

Improves spine strength and flexibility.

• Lie on your back with knees bent and feet hip-width apart.
• Press your feet into the floor and lift your hips toward the ceiling.
• Hold for a few seconds, then slowly lower back down.
• Repeat 10-15 times.

6. Cobra Stretch

Relieves lower back pain and enhances spine mobility.

• Lie face-down with hands under your shoulders.
• Push your upper body up while keeping hips on the floor.
• Hold for 20-30 seconds before lowering down.

Conclusion

Back pain can limit your daily activities, but incorporating these simple stretches into your routine can provide significant relief. If your pain persists, consulting a specialist is crucial. Dr. Mandar Borde at Borde Clinic in Pune offers expert back pain treatment in Swargate, Sinhagad Road, and Parvati Pune. Schedule an appointment today to ensure a pain-free life.