Back Stretching Exercises for Relieving Stress and Pain

back pain massage

Back pain is a common ailment these days, a problem that is said to be triggered by stress. While you can reduce stress levels by spending more time with friends, you may also need to stretch your back. 

This blog post details a few back stretching exercises for relieving stress and pain. Follow along!

Visit a Chiropractor

Some back pains are so severe that only exercise can’t cure them. What do you do in this case? Visiting a chiropractor at a polyclinic may do the trick. A chiropractor is a professional that treats musculoskeletal disorders, emphasizing the spine. They use various techniques to relieve pain, improve joint functionality, and promote healing. Some of the treatments they commonly use include spinal manipulation, soft tissue therapy, and exercise.

People often sought the help of chiropractors to relieve back pain, neck pain, and headaches. However, chiropractic care can also be effective for a broad range of different conditions. In fact, during this type of therapy, your body releases endorphins, your body’s natural painkillers. They help in reducing pain and improving your sense of well-being. Besides all that, chiropractic care can improve your posture and alignment.

If you are experiencing any type of pain or discomfort, consider visiting a chiropractor: they would advise you on the types of back stretching exercises to try. But if you can’t afford their services, try the other back-stretching exercises described in this article.

Trunk Rotation

Trunk rotation helps strengthen the muscles in your trunk, which is a great way to relieve your back pain. You can perform this exercise with or without weights or while standing up or lying down.

Assuming a standing position, take a significant step backward with your left leg. Keeping your feet flat on the ground, lower your hips until your left thigh is parallel to the floor. Then, ensure to keep your shoulders square and your right knee soft.

stretching trunk

From this position, rotate your torso to the left and reach your left arm overhead. Hold for a count of five, then return to the starting position. Repeat on the other side.


This stretch helps relieve tightness in the hip flexors and hamstrings. You can perform this exercise anywhere you are lying down, such as on a couch or bed.

Start by lying on your back with both legs extended. Then bend your left leg and place your foot on the ground. Next, bring your right knee toward your chest and hold it with one hand.

Clasp your fingers around the outside of your right thigh or shin bone. Finally, lift your head off the ground and maintain this position for 30 seconds. Repeat three times on each side.

Child’s Pose

Child’s Pose is one of the most basic poses in yoga. It’s easy to learn and great for beginners because it requires no special equipment.

Here are some of the reasons why everyone should try it:

  • Relieves stress and anxiety
  • Improves digestion
  • Helps release endorphins
  • Increases energy
  • Promotes relaxation and sleep

To perform the child’s pose, begin with your hands and knees on a mat. Then, bend over, bringing your arms down toward the floor. You can place your elbows directly under your shoulders if you feel comfortable.

Your legs should line straight from your ankles to your hip joints, and you can hold onto a wall or chair for support.

yoga stretching

Seated Spinal Twist

The seated spinal twist is another simple yet effective back-stretching exercise that will help alleviate back pain. To do this exercise, sit upright on a chair or bench. Then, lean forward so that your upper back rests against the edge of the seat.

Next, extend your arms out in front of you and rest them on the floor. Your palms should face upward. Finally, slowly roll your body to the left, keeping your spine straight.

Repeat this movement to the right. The more quickly you move through these movements, the better.

Rotational Neck Stretch

A rotational neck stretch is an excellent exercise for relieving tension in the neck and shoulders. This exercise also improves posture.

Begin by sitting upright in a chair or on the floor. Then, bend at the waist and place your hands behind your back. Slowly turn your head to the right, allowing your chin to drop towards your chest.

Holding this position for 10 seconds will be enough to loosen up the muscles in your neck. Then, repeat the same motion to the left.

Cobra Stretch

The cobra stretch is an excellent way to improve flexibility in the back. It’s beneficial for people who spend long hours sitting at work.

cobra stretch

To do this exercise, sit upright in a chair or lie on your stomach on the floor. Then raise your head and look up toward the ceiling. Hold this position for about 20 seconds.

Afterward, lower your head until your forehead touches the floor. Keep your eyes closed while doing this.


Stress is something we all deal with every day. However, it can lead to health problems such as back pain when it becomes chronic. Fortunately, there are many ways to relieve stress, and these exercises are just a few of the best options available.