When we feel back pain or discomfort, we are reminded of how interconnected our bodies really are. If you’re experiencing back pain you’re not alone, in 2022, it’s estimated that four million people in Australia were living with back problems¹. The great thing is, there are plenty of exercises and stretches for back pain we can use to reduce or prevent soreness.
Stretching and back pain exercises help to improve flexibility, release tension, and promote healing in the muscles of your back. Our specialist trainers deliver a range of total body F45 workouts to build back mobility and strength. To help you ease or stop back discomfort, we’ll be exploring a range of stretches and movements for back pain.
The benefits of stretching for back pain
Stretching is a common way you can rehabilitate multiple areas of your body. When you stretch, you can increase your muscle length and range of motion, preparing your body for future movements². Below, we’ll pinpoint the benefits of back stretches.
Increases circulation: When stretched, your muscles demand more oxygen, boosting your blood circulation. This delivers nutrients to your back muscles, encouraging healing.
Reduces tension: Gently stretching your muscles can reduce stiffness, providing temporal relief from a variety of back injuries or conditions.
Injury prevention: Light back stretches reduce injury by preparing your muscles for exercises that require force. This is especially important for strength training exercises like deadlifts, pull-ups, or bent-over rows.
Supports strengthening: Stretches for lower back pain can improve your range of motion in many strength or resistance exercises. Training with a full range of motion can lead to greater increases in muscle strength³.
How often should you stretch to prevent back pain?
The amount to stretch can depend on the back pain you’re dealing with and the structure of your recovery or fitness routine. Before beginning any stretch or exercise routine to reduce pain, we recommend consulting with a health professional. Back pain can be a symptom of non-muscular conditions or disorders.
Back stretches should be performed before any set of back pain exercises and can be performed additionally to encourage circulation and reduce muscle stiffness. It’s recommended to perform back stretches at least twice a week. But they can be performed daily or even multiple times a day if you feel relief from performing them.
6 stretches for back pain
Modern lifestyles are becoming more sedentary, encouraging muscle stiffness, pain, and inflammation in our backs. To combat this, you can perform stretches to improve your back mobility, flexibility, and posture. At F45, our trainers deliver a variety of strength and resistance workouts to build the body for back injury prevention. Below, we’ll be exploring a variety of upper and lower back stretches you can perform regularly to support your back health and effectively prepare your body for strengthening exercises.
Child’s Pose
The child’s pose is a gentle stretch that can alleviate tension in our back, hips and gluteal muscle groups. By opening your hips and lengthening the spine, this back stretch supports spinal alignment, allowing your body to relax.
To perform this stretch:
– Start on your hands and knees.
– Sit back on your heels, lowering your chest towards your thighs.
– Extend your arms in front of you, reaching as far as comfortable.
– Hold for 30 seconds to 1 minute, focusing on deep breathing.
Cat-Cow Stretch
A key stretch for upper backpain and an effective exercise that our trainers use in F45 recovery workouts. The cat-cow promotes our neck, shoulder and spine flexibility. By activating our tailbone, mobilising the spine and relieving stress in our upper back5.
To perform this stretch:
– Begin on your hands and knees, with your wrists directly under your shoulders and knees under hips.
– Inhale, arch your back, and lift your head and tailbone towards the ceiling (cow pose).
– Exhale, round your spine, tuck your chin to your chest, and tuck your tailbone (cat pose).
– Repeat for 1-2 minutes, flowing smoothly between the two poses.
Seated Forward Fold
When it comes to lower back stretches, the seated forward fold is a popular option. Promoting lower back flexibility, you will feel this stretch along the muscles of your lower spine, through to your hamstrings and calf muscles6. The stillness and breathing in this stretch can also boost wellness and feelings of calm.
To perform this stretch:
– Sit on the floor with your legs extended in front of you.
– Inhale, lengthen your spine.
– Exhale, hinge at your hips, and fold forward over your legs.
– Reach for your feet or ankles, keeping your back straight.
– Hold for 30 seconds to 1 minute, breathing deeply into the stretch.
Piriformis Stretch
Your piriformis muscle is a large muscle that runs from your lower spine through to the top of your thighs. When the piriformis becomes stiff, your sciatic never can become agitated, resulting in back pain7. That’s why the piriformis stretch is one of the fundamental stretches for lower back pain.
To perform this stretch:
– Lie on your back with both knees bent.
– Cross your left ankle over your right knee.
– Reach your hands around your right thigh and pull it towards your chest.
– Hold for 30 seconds to 1 minute, then switch sides.
Standing Hamstring Stretch
Remember, everything is connected and if you ever feel tightness in your hamstring after standing, that could be the cause of lower back pain. Pair this exercise with other lower back stretches to maintain flexibility in your hamstring8.
To perform this stretch:
– Stand with your feet hip-width apart.
– Extend one leg in front of you, heel on the ground.
– Hinge at your hips and lean forward, keeping your back straight.
– Hold for 30 seconds to 1 minute, then switch sides.
Knee twist
Promoting back and mobility, the knee twist is a satisfying back pain exercise. Regularly performing this stretch can relieve discomfort in your back, spine and shoulders.
To perform this stretch:
– Lie down, with your knees drawn to your chest.
– Gently lower your legs to one side, keeping them together.
– Turn your head the opposite direction of your legs and keep your shoulder planted to the ground.
– Hold for 30 seconds and then switch sides.
If you’re ready to prevent back pain and build your mobility and strength, use these lower back stretches to support your next workout. Next, discover the benefits of aerobic exercise for your health.
1 https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/back-problems
2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6977096/
4 https://www.mayoclinic.org/healthy-lifestyle/stress-management/multimedia/childs-pose/
5 https://www.hingehealth.com/resources/articles/cat-cow/
6 https://www.self.com/gallery/yoga-poses-to-relieve-lower-back-pain
7 https://inertiaphysio.ca/blog/piriformis-release-how-to-release-a-tight-piriformis
8 https://backinshapeprogram.com/2023/08/tight-hamstrings-and-low-back-pain-unlocking-the-hidden-connection/
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