11 effective stretching exercises against back pain

Kristina Bosloviak

choreographer, body and mind development coach

This workout is for those who spend a lot of time at the computer or driving. If you feel your body “wooden” and often feel back pain, these exercises are for you!

Sit comfortably, you can do lotus pose, butterfly pose or just cross your legs.

Important! All exercises should be done slowly and without jerks, so as not to hurt your back.

And if you have lower back pain, we have found a few exercises that will help relieve unpleasant sensations. Read this article.

Table of Contents

Circular backward shoulder movements

Technique

Take an inhale, slightly round the back and take the shoulders on the exhale in a circular movement backward, opening the chest.
At the end point, bend the elbows and open the palms upwards.
Do the exercise slowly.

Execution time – 30 seconds.

Backward circular movements with elbows

Execution technique

The posture does not change, make circular movements of the elbows.
As you inhale, raise the elbows up, opening the chest.
As you exhale, lower the elbows down, rounding the back a little.

Execution time – 30 seconds.

Body tilts to the side

Technique

Sit on the mat, stretch your arms upwards.
Stretch your arms above yourself, perform bends of the body to the right and left alternately with a small amplitude.
Do the exercise slowly, without jerking.

Execution time – 30 seconds.

Circular movements of the arms

Technique

Sit, arms and back straight.
On an inhalation raise your arms upwards, opening the chest.
Drawing a big circle with your hands, on exhalation lower them down, rounding your back a little.

Execution time – 30 seconds.

Side bends

Technique

Sit straight. Do a bend first to the left side, straighten the right arm and reach for it. Feel the tension of the muscles on the right side.
Return to the starting position and now pull the left arm to the right side.
Do the exercise slowly.

Execution time is 30 seconds.

Lowering the elbows down

Technique

Sit straight, back straight. On the inhalation raise your arms up.
On exhalation bend the elbows and lower the arms down in this position, palms down.
Pull the elbows as low as possible. Do not make any sudden movements.
You can do a light spring with elbows backwards.

Execution time – 30 seconds.

Back stretching

Technique

Sit straight, back straight.
On the inhale stretch your arms in front of you, gather them in a lock, reach forward for your hands, round your back.
On the exhalation stretch your arms up, reach for your hands.
Do not make any sudden movements. You can make a light spring with your arms backwards.

Execution time – 30 seconds.

Jerks with hands

Technique

Sit straight, back straight. Keep straight arms in front of you.
On exhalation sharply and widely open your arms to the sides.
On the inhalation again bring them together in front of you.

Execution time – 30 seconds.

Head tilts

Technique

Sit straight, keep your back straight. Hands rest on your knees.
Push the chin forward and gently bring it back: the chin goes far forward to the chest and comes back. Do the exercise very smoothly.
Repeat the exercise in the opposite direction: first take the chin as far back as possible and then bring it as far forward as possible.

Execution time – 30 seconds.

Circular movements of the head

Technique

Sit straight, back straight, hands resting on your knees.
Make neat and smooth circular movements of the head: first clockwise and then counterclockwise.

Execution time – 30 seconds.

Wave with the spine

Technique

Sit upright, back straight, palms placed on the knees.
“Draw” the wave forward: behind the head “dive” down, leaning as low as possible.
Then smoothly pull upward behind the head.
Imagine that you dive in and come out of the water.

Execution time is 30 seconds.

The training is over. For detailed exercises and Christina’s comments, see the video.

The pace of all exercises you set yourself, do not hurry, perform the exercises smoothly and without jerks. Feel your body, especially your back and neck.

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