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8 Stretches to Alleviate Back Pain

A woman doing a piriformis stretch to relief back pain.

Back pain is a pervasive issue affecting millions globally, significantly impacting quality of life. Whether it's due to poor posture, long hours at a desk, or physical strain, back pain can be debilitating. While chiropractic care offers effective solutions, incorporating specific stretches into your daily routine can significantly alleviate discomfort and prevent future pain. This article will guide you through the best stretches for back pain, enhancing your wellness journey.

Understanding the Importance of Stretching for Back Pain

Before exploring these exercises, it is crucial to understand their benefits for back pain. Regular stretching helps in:

  1. Improving Flexibility: Enhances the flexibility of muscles and joints, reducing stiffness and improving overall mobility.
  2. Reducing Muscle Tension: Alleviates muscle tension, a significant contributor to back pain.
  3. Enhancing Circulation: Promotes better blood flow to muscles and tissues, aiding in faster recovery and reducing inflammation.
  4. Preventing Injuries: Maintains the elasticity and strength of muscles, preventing future injuries and episodes of back pain.

Effective Exercises for Alleviating Back Pain

1. Child’s Pose Stretch

Child’s Pose gently stretches the lower back and helps decompress the spine, providing relief from sitting-related tension.

How to Perform:

  1. Kneel on the floor, touching your big toes together and sitting on your heels.
  2. Separate your knees about hip-width apart.
  3. Exhale and lay your torso down between your thighs.
  4. Extend your arms forward, palms facing down.
  5. Hold this position for 30 seconds to a minute, breathing deeply.

2. Cat-Cow Pose

The Cat-Cow Pose helps increase the flexibility of the spine and relieves tension in the back muscles.

How to Perform:

  1. Start on your hands and knees in a tabletop position.
  2. Inhale as you arch your back (Cow Pose), letting your belly drop and lifting your head and tailbone.
  3. Exhale as you round your back (Cat Pose), drawing your belly to your spine and tucking your chin.
  4. Repeat this sequence for 1-2 minutes.

3. Knee-to-Chest Stretch

This exercise targets the lower back, helping to relieve tension and improve flexibility.

How to Perform:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Bring one knee to your chest, keeping the other foot on the floor.
  3. Hold for 15-30 seconds, then switch legs.
  4. For a deeper stretch, bring both knees to your chest simultaneously.

4. Piriformis Stretch

The piriformis muscle can often contribute to lower back pain. Stretching this muscle can help alleviate pain and improve mobility.

How to Perform:

  1. Lie on your back with both knees bent.
  2. Cross one leg over the other, resting the ankle on the opposite knee.
  3. Pull the uncrossed leg toward your chest until you feel a stretch in your buttock.
  4. Hold for 30 seconds and switch sides.

5. Pelvic Tilt

This simple movement strengthens the lower back and core muscles.

How to Perform:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Tighten your abdominal muscles and press your lower back into the floor.
  • Hold for 5-10 seconds, then relax.
  • Repeat 10-15 times.

6. Seated Spinal Twist

This exercise enhances spinal mobility and stretches the back muscles.

How to Perform:

  1. Sit on the floor with your legs extended.
  2. Bend one knee and place your foot on the outside of the opposite thigh.
  3. Place your opposite arm on the outside of the bent knee.
  4. Twist your torso toward the bent knee, keeping your other hand behind you for support.
  5. Hold for 30 seconds and switch sides.

7. Cobra Pose

The Cobra Pose targets the lower back and promotes flexibility and strength.

How to Perform:

  1. Lie face down with your palms under your shoulders.
  2. Slowly press up, lifting your chest off the ground while keeping your pelvis on the floor.
  3. Hold for 15-30 seconds, breathing deeply.

8. Hamstring Stretch

Tight hamstrings can contribute to back pain. Stretching them can help alleviate pressure on the lower back.

How to Perform:

  1. Lie on your back with one leg extended straight on the floor.
  2. Lift the other leg and hold the back of your thigh, gently pulling it toward you.
  3. Keep the leg straight and hold for 30 seconds.
  4. Switch legs and repeat.

Tips for Safe and Effective Stretches

While these exercises are beneficial, it is essential to perform them safely to avoid injury. Here are some tips:

  • Warm Up: Always warm up your muscles before stretching to prevent injury. A brisk walk or gentle cardio for 5-10 minutes can suffice.
  • Breathe Deeply: Focus on your breath, inhaling deeply through your nose and exhaling through your mouth to enhance relaxation and effectiveness.
  • Avoid Bouncing: Stretch slowly and smoothly, avoiding bouncing movements that can lead to muscle strain.
  • Listen to Your Body: Stretch to the point of mild discomfort but never pain. If you experience sharp or severe pain, stop immediately and consult a healthcare professional.
  • Consistency is Key: Incorporate these exercises into your daily routine for the best results. Consistency will yield better flexibility and pain relief over time.

When to See a Chiropractor

While these exercises can help with back pain, you should see a chiropractor if you experience:

Chiropractors can provide tailored treatments, including spinal adjustments, to address the root cause of your back pain and develop a comprehensive care plan that includes exercises, stretches, and lifestyle modifications.


Incorporating these effective exercises into your daily routine can significantly alleviate back pain and improve your overall quality of life. By enhancing flexibility, reducing muscle tension, and promoting better circulation, these movements serve as a vital component of back pain management. However, it is crucial to approach these exercises with caution and listen to your body to prevent injury.

For persistent or severe pain, seeking Chiropractic care is essential to address underlying issues and achieve optimal health. Embrace these exercises as part of your wellness routine and take proactive steps towards a pain-free back and a healthier you. Contact us today to book an appointment today if you have any of these concerns.

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