5 Simple Stretches to Relieve Back Pain

Back pain doesn’t always show up after a big injury. It can sneak in after hours at your desk, a long drive, or even a restless night’s sleep. While regular chiropractic care is one of the most effective ways to address the root cause, simple daily stretches can help keep your muscles loose, your joints mobile, and your pain in check. Here are five easy ones to try.

1. Child’s Pose

This gentle yoga stretch releases tension along your spine and helps lengthen tight back muscles.

• Kneel on the floor, sit back onto your heels, and stretch your arms forward on the ground.
• Let your forehead rest on the floor, and take slow, deep breaths for 30–60 seconds.

2. Cat-Cow Stretch

A go-to move for improving flexibility in your spine and relieving stiffness.

• Get on all fours with your wrists under your shoulders and knees under your hips.
• Inhale, arch your back, and lift your head and tailbone (“cow”).
• Exhale, round your back, tucking your chin to your chest (“cat”).
• Repeat for 5–10 slow rounds.

3. Knee-to-Chest Stretch

Helps relax your lower back muscles and release tension from your hips.

• Lie on your back with your knees bent.
• Gently pull one knee toward your chest, keeping the other foot flat on the floor.
• Hold for 20–30 seconds, then switch sides.

4. Seated Spinal Twist

A great stretch for your mid-back and obliques.

• Sit on the floor with your legs extended.
• Cross your right foot over your left thigh, placing it flat on the floor.
• Place your right hand behind you and your left elbow outside your right knee.
• Gently twist toward your right side, hold for 20–30 seconds, and switch sides.

5. Standing Forward Fold

Releases tension in your lower back, hamstrings, and hips.

• Stand with feet hip-width apart.
• Slowly bend forward at the hips, letting your head and arms hang toward the ground.
• Keep a slight bend in your knees if needed.
• Hold for 20–30 seconds and slowly roll back up.

Call Our Chiropractor near You for More Advice on Back Pain Treatment 

Stretching is a great complement to chiropractic care, but it’s not a replacement for it. If back pain is interrupting your daily life, the team at Myshka Chiropractic in Jonesboro, AR, can help identify the cause and create a personalized plan for lasting relief.

Call us today at (870) 932-5661 to schedule your appointment and start moving without pain.