5 Stretches That Can Instantly Relieve Back Pain

Back pain is a frequent problem that can be caused by multiple reasons. This includes sitting, tension, or physical strain. Stretching can assist to release muscles. It can also enhance flexibility, and relieve stress almost immediately. Here are five great exercises to relax your back and maintain it strong.

1. Child’s Pose

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This gentle stretch releases tension in the lower back while promoting relaxation. Sit on your heels, extend your arms forward, and lower your chest toward the floor.

2. Cat-Cow Stretch

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A great way to increase spinal mobility, this movement improves flexibility and circulation. Start on all fours, arch your back upward (Cat), then drop your belly while lifting your head (Cow).

3. Seated Spinal Twist

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Twisting motions help realign the spine and release built-up tension. Sit with your legs extended, bend one knee, and place the opposite elbow on it while twisting your torso.

4. Knee-to-Chest Stretch

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A simple move to relax tight lower back muscles and improve flexibility. Lie on your back, pull one knee toward your chest, and hold for 20-30 seconds.

5. Standing Forward Bend

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Stretching the hamstrings and lower back can help reduce stiffness. Stand with feet hip-width apart, hinge at your hips, and let your upper body hang forward.

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