Almost every adult will experience back pain at some point.

Whether you work in an office or as a manual laborer, it’s very likely that you’re repeating certain movements or holding a posture that makes your back tight and sore.

That’s why it’s no wonder that back pain is the leading cause of disability worldwide.

In some cases, back pain can be a symptom of a serious disease.

But fortunately, these cases are rare.

For most people, back pain is just a symptom of how they move their bodies throughout the day.

So it’s relatively easy to fix your back pain.

The key is to strengthen your back muscles and help them relax.

So if you’re suffering from back pain, keep reading because I’ll show you 3 simple stretches that can erase back pain once and for all.

Child pose

This simple move comes from a traditional yoga practice.

Not only it helps you stretch your gluteus maximus, thigh muscles, and spinal extensors…

But it also helps relieve tension along your spine, neck, and shoulders.

You can do a child pose stretch even between all the other stretches I’ll be mentioning in this post.

Knee-to-chest stretch

Knee-to-chest stretch is a classic for relaxing your thighs, hips, and glutes.

Once you’re in the required pose, hold it for about 30 seconds.

Piriformis stretch

This stretch is entirely focused on stretching the piriformis muscle.

Piriformis muscle is located deep in your buttocks so when you stretch it, you will get a nice relief in the buttocks and lower back.

Seated spinal twist

A seated spinal twist is interesting because the pressure of this stretch also stimulates internal organs.

Besides that, it stretches your hips, glutes, and back.

If you do it often, the seated spinal twist will greatly increase mobility in your spine.

Pelvic tilt

One thing that often causes back pain is a weak abdomen.

More precisely, weak abdominal muscles.

That’s why you should also add pelvic tilt to your back stretching routine to make sure your abs are strong to keep your posture straight.

When it comes to frequency, you can do all of these stretches once or twice daily.

But if you ever feel any pain because of it, just decrease the frequency.

Stretching your back even once a week will definitely make the back pain less severe in the long run.

Stay fit my friend,

Michael

Founder & CEO