Stretches to Do at Home to Prevent Back Pain

by | Jun 19, 2020 | Back Pain Care Denver, colorado spine doctor

Whether it stops you from making memories with your family or gets in the way of daily life, back pain is a health issue that interferes with the wellbeing of many Americans. It could be caused by an injury or be the result of a mostly sedentary lifestyle, but no matter what the cause, the result is the same—back pain prevents you from living your best life.

Thankfully, some simple at-home stretches can often work wonders for back pain. There is a wide variety of stretches that can be done in the comfort of your own home that helps prevent back pain, giving a glimmer of hope to all those who suffer from this unfortunate condition.

It is important, of course, to address any back pain—especially new back pain—with your physician before beginning any new physical regimen. Once you get the go-ahead from your doctor to try some new activities, though, we recommend the following!

Child’s Pose

When we said these stretches could be done easily at home, we meant it! The Child’s Pose is a very basic stretch that can be done by just about anyone, regardless of physical condition. If you do feel yourself struggle or are concerned by how this stretch (or any other stretch) feels, take it slow and make steady progress over as you practice.

To do the Child’s Pose, simply kneel on the ground with your hands outstretched on the ground in front of you. Next, lower your hips to your heels and your chest and head toward the ground, almost as if you are bowing. Reach your arms out as far as you can and enjoy the stretch!

Cat-Cow Stretch

The name might be funny, but this stretch is extremely helpful when it comes to preventing back pain. It’s fantastic for the muscles in your back and your core and contributes to increased flexibility.

As the silly name might imply, this is a two-part stretch. It begins by getting on your hands and knees. Your knees should be about hip-width apart, and your arms should be centered under their respective shoulders. Next, think about pulling your belly button in to touch your spine. Arch your back and let your head drop.

Hold this “cat” part of the stretch for a few seconds and enjoy the flex you feel. Then, return to the starting position before raising your head up and curving your back toward the floor—essentially, do the opposite of the “cat” to achieve the “cow!


If this stretch sounds easy, it’s because it is! In fact, it mostly involves lying on your back and breathing—just don’t fall asleep! All you have to do is lie on your back, place your feet flat on the floor with your knees bent, and begin.

To do so, keep one leg either bent or extend it straight out—whatever is more comfortable to you—then bring your other knee up to your chest. Grab that leg by the thigh or over your shin. Try to lengthen your spine while keeping your hips flat (don’t allow them to lift). Breathe deeply and hold for a few minutes. Switch legs and repeat.

Don’t let back pain rule your life and make you miss out on all it has to offer. With these and other easy at-home stretches, you can improve your back health and help prevent pain. Check with your doctor for more stretches and techniques that can reduce or prevent back pain. They will be happy to address your unique situation and develop a routine that will best benefit you!


Join Our Newsletter