fit woman back muscles

Exercises to Effectively Eliminate Back Pain

Chronic back pain can make going about your daily life feel miserable. Many individuals who suffer from back pain try all sorts of remedies to relieve the pain. But what if you could effectively eliminate your back pain with just a few simple exercises performed in the comfort of your own home? When done properly, stretching and other exercises can help to eliminate pain right at the source.

Back pain exercises at home can soothe tense muscles and work them out just as efficiently as a spinal adjustment. Chiropractic experts recommend a handful of stretches and simple motions to help to relieve you of your chronic pain. You can implement these strategies into your daily routine today in order to move more freely.

If you want to further assist your stretching results, we will also provide advice on how to use KT Tape in conjunction with stretching to improve back pain even more.

5 Stretching Exercises to Assist in Eliminating Back Pain

One of the best ways to avoid chronic back pain is through stretching exercises. According to the National Institute of Neurological Disorders and Stroke, stretching exercises should never be performed for acute lower back pain. However, they can be used in conjunction with other home remedies like hot and cold packs or over-the-counter pain relievers for chronic pain that never seems to go away. Not sure where to start with your stretching? Check out these five exercises that can put you back on track.

knee to chest illustration

Knee to Chest One of the best stretches you can do for your lower back is relatively simple. Known as the knee to chest stretch, you can do this from the comfort of your bed or your floor. Lie on your back with both feet firmly planted on the floor. Bring one knee into your chest and wrap both arms around it to hold it in position. Hold this pose for one to two minutes before alternating with the other leg.

Most experts advise starting with just one leg at a time. Once you have some experience with this stretch and can perform it comfortably, you can do both legs at the same time. Doing both legs at the same time is a more advanced posture, which requires serious abdominal muscles in place in order to protect the sensitive lower back from further pain. Without the necessary core strength, this is one of the lower back pain exercises to avoid. If you feel any pain at all, it is advised that you proceed forward doing only one leg at a time.


spinal stretch illustration

Supine Spinal Stretch Looking for a more intense stretch for your lower back? Follow these steps to assist in relieving some of your pain and loosening up those tense muscles in your lower back:

  • Lie with your back flat on the floor.
  • Bend one knee and cross it over your other leg on the floor.
  • Keep your back straight on the floor.
  • Hold this position for thirty seconds.
  • Alternate with the other side.

If crossing just one leg over the other feels too intense for you, try bending both legs at the same time. This decreases the amount of twist in your spine and can make for a more comfortable posture. Simply bring both knees off to one side while keeping your spine flat on the floor. Your head should face up and arms should be out to your sides.


sphinx pose illustration

Sphinx Pose Picture the majestic stance of the sphinx cat with her chest and head facing forward. You can imitate this proud posture at home to help eliminate your back pain right at its source. Lay flat on your stomach with your forehead on the floor and toes pointing straight back behind you. Place your hands slightly in front of you with your fingertips extending just past the crown of your head. Take a deep breath and lift your head and chest off the ground, supporting them with your hands pressed firmly onto the floor. Allow the head to tilt back if this feels comfortable for your neck. Otherwise, you can look straight ahead with a steady gaze.

It may sound easy to perform the sphinx pose, but you must ensure that you are doing so safely. Here are a few safety tips to keep in mind before you move into this posture:

  • Keep elbows directly underneath your shoulders.
  • Naval should be touching the ground.
  • Stretch only until you can feel it in your lower back.


cow stretch illustration

Cow and Cat Stretch Incorporating a little gentle yoga into your daily routine can have great benefits for your spine health. The cow and cat stretches are simple motions that increase the flexibility of your spine and stretch it out. Start on your hands and knees, resting on a solid surface. Hands should be located directly underneath your shoulders for the proper alignment. Take a deep breath in and arch your back, bringing your shoulders and head forward. This is known as the cow pose in yoga.

Next, you will move gently into the cat pose. On your out breath, you will round your spine up and press firmly into the hands. Your silhouette should closely resemble that of a cat’s upward arch. Continue to alternate between these two postures as you breathe in and out. Perform this for a series of ten to fifteen breaths to get the maximum benefit out of this posture.


low lunge illustration

Low Lunge Loosening up the muscles in your back might require a little more than a simple stretch. You can work out multiple muscle groups and ease back pain with the motion of a low lunge. This is a great addition to a lower back pain workout plan. Start in the standing position with your hands on your hips. Take one giant step forward with your right leg. Bend your front knee forward and sink down toward the floor. Do your best to keep your back leg straight. Hold this position and breathe deeply for thirty seconds. Stand up and repeat on the other side.

Not only will your back thank you for performing this exercise, but you will also begin to tone your thigh muscles and loosen up your calves. This is a great multi-purpose exercise to target your chronic back pain.


KT Tape for Back Pain

KT Tape can help reduce back pain in a few different ways. It is theorized that taping targeted areas also helps increase circulation in the affected area, meaning your body is able to heal quicker and more efficiently.* It relieves pain and swelling quickly, so that your body is able to return to its correct posture and function the way that it is supposed to function.* Using KT Tape in conjunction with stretching and exercises will aid in the recovery process.

KT Tape can also assist you to perform stretches and exercises even better. This powerful combination can be used for many types of back pain and will help to have you feeling your best in no time. *Not clinically proven for all injuries.

Finding Professional Help

If you find that your back pain is only getting worse, you may need the help of a professional. A medical professional has the expertise you need to individually diagnose and treat your back pain the right way. Find some relief from your misery with the help of Dr. Brent Wells at Better Health Chiropractor Wasilla AK.

About Dr. Brent Wells Dr. Brent Wells grew up in the California area before deciding to attend the University of Nevada. It was here where he met his wife, Coni, and they began their journey together. After receiving his bachelor’s degree, Dr. Wells attended Western States Chiropractic College for his doctorate. He and his wife founded Better Health Chiropractic & Physical Rehab in Alaska in 1998.


Did You Know?

Did you know that KT Tape PRO Wide was specifically developed to help reduce back pain?  Watch the video below to learn more about this amazing, easy to use product!


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