When your couch and coffee table are your work from home “desk”, back pain can put a real sour twist on your workday. No matter your lifestyle, back pain is one of the most common ailments for today’s working class, whether you’re sitting at a desk, working on a job site, or standing at a counter. Luckily, back pain is also one of the easiest nagging issues to take care of.

Regular stretching, whether you take 15 minutes in the morning to wake up, a few minutes here and there to break up your workday, or a nice wind-down routine before bed, is one of the best ways to treat and prevent everyday back pain. Here are 10 of the best stretches for back pain. Work them into your daily routine and watch how quickly your back pain disappears!

P.S. Daily stretches not quite cutting it? Starting in August, the talented Glenn Seth will be presenting three workshops specifically targeted to alleviate everyday back pain. Get in touch with our team at sarah@f3wellnessconnections.com to get your name at the top of the signup list!

The 10 Best Stretches for Back Pain

Upper Back Pain Stretches

1. Cat-cow. The cat-cow is an F3 favorite! Named for the animal-like poses that form each side of the stretch, this yoga-inspired move starts with your hands and knees on the ground and your spine in a neutral position. Start by drawing in a deep breath and arching your head to look up while your belly drops toward the ground — this is your “cow” pose. Let your breath out slowly while you transition to a “cat” pose with your back arched and your head pointed toward the ground. Continue breathing deeply while you transition back and forth between “cat” and “cow”.

2. Shoulder rolls. You can do this stretch while standing, but it’s easier to try it sitting with good, upright posture. Relax your shoulders, then shrug them up toward your ears while rolling them forward. After a few rotations toward your front, switch directions and roll your shoulders toward the back. It may seem counterproductive to stretch your shoulders when you’re trying to cure back pain, but tight shoulders are often the culprit of upper back pain.

3. Neck rolls. Like shoulder rolls, neck rolls are an easy, seated stretch you can do at your desk or anywhere you can grab a few moments to sit. With a straight back and your shoulders relaxed, drop your chin to your chest and then rotate it slowly to the left, pausing when your ear is above your shoulder, and all the way around until you reach the point where you started. Take this stretch in both directions for maximum effect!

4. Chest openers. Chest openers are a good stretch when you’re on the job and don’t have a chance to sit down. While standing, interlace your fingers behind your back and look straight up — then, using your locked hands for leverage, push your chest toward the ceiling. Gently — gently — lift your arms to a horizontal position behind you. Hold this stretch for 10-15 seconds, then “shake it out” and do it again. Remember: These stretches should never hurt! Stretch to the point of feeling the stretch, but not causing pain.

Lower Back Pain Stretches

5. Child’s pose. Ahh, another lovely selection from the world of yoga! This “rest” pose is a central part of yoga practice, and it’s also a key exercise for treating and preventing lower back pain. To complete child’s pose, start by kneeling on the floor with your toes together and your knees slightly apart. Lean forward, stretching your arms out in front of you as far as they’ll go, and sink into the pose until your belly rests on your thighs. Stay in this pose for as long as you like — 30 seconds to get a quick rest, or up to 15 minutes for some true relaxation.

6. Bridge pose. Bridge pose is also inspired by yoga practice. This stretch starts by lying flat on your back on the floor. (We’ve discovered that wood floor or a hard surface is best for completing the stretch without sliding, but carpet or a cushion can add some support for your shoulders if needed.) Bend your knees with your feet flat on the ground, approximately even with your hips. Then, push your hips into the air, keeping your core strong. You can interlace your fingers beneath your back for a deeper stretch, or leave your arms flat on the floor for a gentler one. Find what feels good!

7. Piriformis stretch. We’ve found that lower back pain gives us “piriformis” anxiety. (We’re not sorry for that pun.) The piriformis is a persnickety little muscle located where your hip joint meets your buttock, the spot your sciatic nerve runs through in your lower back. (So if you’ve ever heard of issues like “sciatica” or “sciatic irritation”, there’s a good chance your piriformis is involved.) To stretch the piriformis, lay flat on your back with your knees bent. Pull one leg up toward your chest, gently guiding it toward the opposite shoulder. Then, complete with the other side.

8. Knee to chest. This one’s a simple memory from gym class! The knee to chest stretch is exactly what it sounds like: start lying flat on your back, then bring one knee close to your chest, gently squeezing your clasped hands around your leg. Complete on the other side, and throw in a double-knees-to-chest self-hug while you’re at it!

9. Lunges. Lunges are another great option if you don’t have time to sit down. A standing lunge involves simply stepping forward with one leg and sinking close to the ground with your knee, stretching out your calf, hamstring, and lower back muscles all at once. For a more targeted lower back stretch, try a kneeling lunge — the same thing, but starting on your knees instead of standing. This stretch targets the front of your thigh and your hip muscles, which are often culprits for lower back pain.

10. Figure four stretch. Finally, let’s discuss the figure four. This stretch earned its name because you make a “4” shape with your body: start by lying on your back with your leg outstretched, then bend one knee with your foot flat on the ground. Bring the bent knee close to your chest, then guide it over your outstretched leg until your bent leg’s ankle touches your outstretched leg’s knee. Your legs should form a figure “4” shape! Repeat on the other side to complete the stretch.

If you’re looking for a leg up on managing your back pain, get in touch with our team! Our licensed massage therapists, personal trainers, and certified experts can help you design a care system that targets your pain points and brings you relief.

Plus, sign ups open soon for Glenn Seth’s exclusive back pain preventative workshops, starting this August! Get in touch with our team at sarah@f3wellnessconnections.com to learn more about these workshops and get your name on the signup list.

See you soon — and happy stretching!