The Best Stretching Exercises for Back Pain

There was a time not too long ago when I could barely lift because my lower back pain was so bad.

As you can imagine this wasn’t much fun at all.

I became frustrated with myself.

Every day I would meticulously comb over everything that could be wrong… or so I thought.

I checked and then rechecked my form.

I even had other people look at it.

They told me the same thing I thought – “It’s good man.”

I then thought that maybe I had torn a muscle in my back.

Therefore I took over a month off from the gym.

It was for the best/

I thought after some rest I would be back better than ever.

I didn’t do much apart from some light upper body work.

When I returned to the gym my back pain was worse than when I left.

My frustration grew.

All I wanted to do was lift.

By this stage negative thoughts were creeping into my head.

“Maybe you’re not just meant to deadlift or row anymore.”

I thought for a while that maybe it was true.

If that was the case then I should at least get it checked by professional, I thought.

I then sought to organize an appointment with a Physio Therapist.

After an examination he was able to tell me that I had a tight right hip flexor.

This was then pulling on my lower spine and that was where the pain was coming from.

The original source of my problems wasn’t my back but it was my hip.

Light bulbs began to go off in my head.

I got some stretches to do but they just didn’t cut it.

They didn’t provide me anywhere near enough relief that I needed.

Once I had the scent I was ready to follow the trail to the best stretching exercises for back pain

I began searching for more powerful stretches and I was rewarded.

It lead me to finding these two amazing stretches.

Finding these was a huge relief for me.


Best Stretching Exercises for Back Pain

First we will take a look at the Couch Stretch:


If you think this looks fun then you would be wrong.

Looks can be deceiving.

The couch stretch isn’t a walk in the park.

In fact its quite intense but that’s why its so effective.

This is one of the few stretches that causes me to sweat by doing it.

But don’t let me scare you, try it for yourself.

Follow the videos instructions fully to get the most out of the couch stretch.

If you can hold it for the full 2 minutes in each position then you’re off to a good start.

Remember don’t forget to squeeze your glutes.


Next up is the Doorway Stretch:

This may seem a bit complicated but don’t worry.

Just try it and see how it feels.

If you are anything like me then it will feel amazing.

This stretch targets the quadratus lumborum which is an inner back muscle.

Don’t forget to keep your arms down low.

You should feel it in your low back not your lats.

What I love about the couch and quadratus lumborum stretch is that they can be done from anywhere.

All you need is a wall.

No equipment is necessary for the best stretching exercises for back pain.


The best stretching exercises for back pain are simple but amazing

As soon as I discovered these two stretches all my lower back problems went away.

Of course discovering them isn’t enough.

You need to do them once a day at least.

Twice a day is better if your pain is worse, once in the morning and then again in the evening.

If you have been getting back pain then I recommend trying these two stretches out.

Maybe they will be the solution or maybe not.

You won’t know until you experiment for yourself.

What I hate to see is when people turn to more extreme solutions before even considering these stretches.

I’m referring to pain killing drugs and even surgery.

Often times these things can do more damage than good.

Sitting down too much and not enough stretching was the problem for me.

It was causing my hips to tighten up and when I went to lift my body was letting me know that something was wrong.

Now I stretch daily and try to stand up when I can.

It doesn’t have to be all day but standing up while working for some parts can help massively.

Now that I have found the best stretching exercises for back pain I can live life the way it should be.

This is the fitness mindset.



Thanks for reading,

Stay tuned.

P.S Leave a comment down below to let me know what you think.

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2017-09-23T04:44:31+00:00 By |Fitness|0 Comments

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