3 Simple Back Stretches to Eliminate Back Pain

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Back pain is one of the common types of physical pain people complain about on a daily basis. It gets so bad for a lot people that they end up spending hundreds to get massages or chiropractic treatment. Good thing we’ve found these awesome back stretches over at Healthadvice4life that can are as good as any back massage and will definitely help reduce the pain.

Millions of people experience back pain on a daily basis. Each of these individuals is hoping to find some sort of relief. In most cases, their problems are the result of muscle imbalances, mobility restrictions, obesity, muscle weakness, muscle strains, or general wear. The problems produced by back pain affect their daily lives in negative ways. It may cause them to miss work or prevent them from taking part in activates that they enjoy. To be honest, back pain is a big pain to deal with. The best relief for back pain lies in preventative measures like stretching and strength training. By properly and consistently stretching, you are able to significantly reduce the prevalence of back pain by eliminating the things that cause it.

Lat Stretch

– Grab firmly onto the door frame with one of your arms.

– Slowly push your hips down and back into a partial squat position.

– Be sure to use your right arm to support your body.

– Hold this stretch for 15-30 seconds, and then repeat with the other arm.

This is excellent for stretching and relieving pain in the outsides of your upper back.

Downward Facing Dog

If you have a dog, you’ve probably seen them do something like this before. Mine does it all the time.

– Start with your hands and knees on the ground.

– With your hands still on the ground, extend them out in front of your shoulders.

– Make sure your arms are firmly supporting your body.

– Now, slowly lift your hips into the air so that your knees lift off of the ground.

– Lift your hips up and back to achieve the position shown in the picture 4

– Hold this position for 15-30 seconds, take a break, then try it several more times.

The downward-facing dog does an awesome job of relieving pain in the center of the upper back.


This one is pretty simple. It is exactly what it sounds like.

– Lie down on the ground with your back against the ground.

– While keeping one of your legs fully extended, take the other leg and lift the knee off the ground.

– Take your hands and grasp the lower part of your knee.

– Then pull your knee towards your chest.

– Hold this stretch for 15 to 30 seconds, then give it a shot with the other leg.

This stretch is great for stretching the upper hamstring and lower back. It can also be used to relieve certain types of hip pain.

These are just some sample stretches you can do – to get more ideas head over to Health Advice 4 Life.

Featured image source: Texas A&M University Photography

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