If you’re experiencing back pain try one or more of these eight stretches to alleviate the pain you’re experiencing. Also consider speaking with a doctor if the pain is ongoing or especially acute.
* Upper Back Exercises
** Lower Back Exercises
*** Good for both
You can do these stretches once or twice a day. But if the pain seems to get worse, or you’re feeling very sore, take a day off from stretching.
As you go through these stretches, take your time and play close attention to your breathing. Use your breath as a guide to make sure you don’t strain or overdo it. You should be able to breathe comfortably and smoothly throughout each pose or stretch.
Sometimes, depending on the intensity of the pain, it’s worth speaking with a medical professional before engaging in these stretches. These stretches really isolate the core muscles in your back, and too much concentrated stretching can actually be harmful for your back if you have a serious (undiagnosed) injury. So be mindful that you may want to speak with your doctor before diving into these stretches too seriously.
For those stretches where you sit or lie on the ground, it might be worthwhile to do these on a yoga mat or carpet or other soft surface, so as to alleviate pressure on your back while you engage in the stretches.
In case you’re looking for more stretches, here’s 4 more that you can try: