03 Easy Stretches to Prevent Back Pain

03 Easy Stretches to Prevent Back Pain

Back pain is one of the leading causes of people seeking medical attention and neglecting work. Back pain is the major cause of disability around the world.

Most episodes of back pain, fortunately, can be avoided or controlled, especially in persons under the age of 60. If prevention fails, basic at-home treatment and proper body mechanics can usually repair the back in a matter of weeks.

Who Gets Back Pain?

Back pain can affect everybody, and virtually everyone will experience it at some point in their lives. Several factors can increase your chances of having back discomfort, including:

Fitness level: People who are not physically fit are more likely to suffer from back discomfort. Weak back and stomach muscles, for example, may not effectively support the spine (core strength). Back discomfort is also more common if you exercise too vigorously after a period of inactivity (overdoing it).

Gain in weight: Obesity can be caused by a high-calorie, high-fat diet mixed with a sedentary lifestyle. This can place strain on the back.

Job-related risk factors: Heavy lifting, pushing, pulling, or twisting can all cause back pain.

Stress: Back pain can be more frequent and severe if you have chronically poor sleep, depression, or anxiety.

Age: Bacchronically poor sleep discomfort becomes more common as one gets older, especially after the age of 45.

Heredity: Genetics play a role in various back pain problems.

Types of Back Pain

Acute back pain: it occurs suddenly and lasts for a few days to a few weeks.

Subacute back pain: it can strike suddenly or gradually and last for 4 to 12 weeks.

Chronic back pain: it can strike suddenly or gradually, last for more than 12 weeks, and occur daily.

03 Easy Stretches to Prevent Back Pain

  1. Supine Twist

This stretch not only stretches your lower back but also your glutes, which can tense when you have low back discomfort, creating even more agony. It also helps to improve general spinal flexibility.

  • Supine Twist Technique

Begin by lying on your back, knees bent and feet flat on the floor. Extend your arms in a “T” form to the side. While rolling both knees to one side, keep your shoulders on the ground. After 20 to 30 seconds, return your knees to the centre and repeat on the other side. If the stretch is too uncomfortable, rotate to either side while holding a pillow or a stack of blankets beneath your knees.

  1. Child’s Pose

This basic yoga pose gently stretches the low back muscles, which are most likely constricted if you’re in discomfort. It can assist expand your hips as well as calm your lower back. If you discover that you have hip problems. Spread your knees as far apart as you can comfortably go.

  • Child Pose Technique

Begin on your hands and knees in a table top position, with your hands immediately under your shoulders and your knees under your hips. Extend your arms forward, palms down on the floor. Slowly lower your hips towards your heels, lowering your head and chest while your arms extend wider and reach towards the wall in front of you. If this stretch is too much for you, lay a cushion beneath your belly to hold yourself up and reduce the strain on your low-back muscles. Hold this stance for 20 to 30 seconds, or longer if possible.

  1. Knee-to-Chest Stretch

This pose, like the others on this list, lengthens and stretches constricted low back muscles. If the child’s stance relies too heavily on the hands and hips, this is an excellent alternative.

  • Knee-to-Chest Stretch Technique

To begin, lie on your back with your knees bent and your feet flat on the floor. To relax, place your hands behind your knees or slightly behind your kneecaps. Bring both knees slowly to your chest, carefully pulling your knees with your hands.  Hold for 20 to 30 seconds, then return to the starting position by moving your hips side to side and up and down to assist massage your low back.


Stretching maintains muscle flexibility, strength, and health, which is essential for preserving the joint range of motion. Without it, muscles shorten and tighten. When the muscles are activated, they become weak and incapable of fully stretching.