Stretching exercises to relieve back pain can help overcome the day-to-day stress that our bodies undergo and the toll that it takes on our backs in particular. Depending on our occupation, we are forced to either stand or sit in one place for long periods of time.

This poor posture and the constant compression of our spines can bring about not only short-term pain but long term problems.

Correcting your posture and doing stretching exercises to relieve back pain will help remedy the situation.

5 Stretches for Lower Back Pain

Five stretching exercises to relieve back pain that you can do that take only about 15 –20 minutes a day will help your body recover from the stress we put on our bodies Monday through Friday.

For these stretching exercises to relieve back pain you will need an elastic exercise band available at most department stores.

1. Low Back Stretch

This is accomplished by sitting upright on the floor with your legs together and stretched straight out.

Take the exercise band and wrap it around your feet holding on to both ends with your hands. “Climb” towards your foot using the band pulling yourself one hand in front of the other.

Do this until you can feel the stretch going from your calves all the way to your spine and lower back. Hold this for 8-10 seconds breathing normally. Do this 3 times.

2. Groin Stretch

Lay on your back with your legs almost in a split. Bend your left leg till your foot is flat on the floor. Wrap the elastic band on the right foot and gently pull with both arms.

Hold this for another 8-10 seconds and then repeat 3 times. Then switch legs and do it all over again.

3. Glutes and External Rotator Stretch

Still laying with your back to the ground wrap the elastic band around one toe and straighten that leg, holding on to the band.

Once it is extended then twist at the hip until that leg is on the ground, keeping your back as flat as can be. Hold this for the full 8-10 seconds repeating 3 times and then switch legs.

4. Hamstring Stretch

Assume the same position as the External Rotator Stretch and instead of twisting at the hip, stay straight, with your leg straight up and pull gently back towards your head. This stretches the hamstring, which relives some of the tension from the back.

5. Quad Stretch

Lay face down and wrap the elastic band around your toe pulling your leg towards your head. Once you feel your front thigh fully stretched, hold it for 8 seconds and then repeat two more times and do the same with the other leg.


While getting exercise is highly recommended and beneficial, it can also cause problems if your body is not ready for the endeavor.

This can make your body, in particular your back susceptible to injury. Getting a little bit of exercise during the week can prevent this and also doing stretching exercises to relieve back pain.

These exercises will not only make you stronger and a bit more flexible, they will also be great stretching exercises to relieve back pain.