4 Stretches for Back Pain Relief

By Doctor Paul Calladine (Chiropractor)

Back Pain Relief

80% of us will suffer back pain at some stage in our lives. 

This is an alarming statistic and a serious health concern that we at Lyons Road Family Chiropractic are determined to do something about.

There are many things you can do to help relieve back pain including using ice, stretching regularly (in a moment we will show you 4 great stretches to help relieve back pain), avoid sitting for too long and to receive regular chiropractic care. We know that stretching is great to loosen up tight muscles and in preventing issues such as back pain. Not only is stretching good for you, it makes you feel good as well!

Common Causes of Back Pain

First though, a little about the causes of back pain.

A recent study called 'The Global Burden of Disease Study 2010' as published by the World Health Organisation in 2013 sites back pain for both men and women as the leading cause of disability right across the world.


With this fact in mind, what are common causes of back pain?

  • Mechanical wear and tear, including intervertebral disc degeneration (meaning the discs between the vertebrae of the spine are breaking down.
  • Herniated discs including spasms, muscle tension and ruptured discs.
  • Injuries including improper lifting technique, sprains and fractures.
  • Sitting down for too long. How long do you sit for in a day? Watch this video - the results may surprise you. Sitting for too long over long periods of time may tighten and shorten muscles that can cause back pain. This is especially relevant to people with office jobs or who sit down in front of computers for long periods of time.
  • Acquired conditions and diseases, including scoliosis, spondylolisthesis, arthritis and osteoporosis.

Relieve back pain with these 4 stretches

Back pain relief stretch

1) Glute (butt muscle) stretch.

Single knee to chest and hold for 1 minute with other leg flat. An important stretch as your glutes (butt) attach to your pelvis. When your glutes tighten they pull your pelvis out. You'll never get out of back pain as long as your tight glutes put pressure on your lower back.

Backpain Stretch relief hamstring

2) Hamstring (back of thigh) stretch.

Stand on one leg with the other leg raised knee to waist high (place on a chair). Lean forward until you feel a stretch down the back of your upper leg. A tight hamstring can put pressure on your lower back and pull your pelvis out.

Back pain leg stretch

3) Quad (front thigh).

While standing on one leg, reach behind and grab your foot. Stay as upright (tall) as possible while pushing down with your legs. Tight thighs can pull your pelvis out in turn putting pressure on your back and can cause knee issues.

Backpain Relief Stretch

4) Back (deep muscles).

This stretch is also called child's pose in yoga. While on your knees, lay down forward and reach your hands out in front as far as possible. Try to keep your lower back and butt as low as possible to really stretch out your lower back muscles.

Question and Answer with a Chiropractor

 A Chiropractor's Reflections - QnA with Dr Paul (Chiro).


Q) Why is it important to stretch leg muscles if you want to relieve back pain?


A) "You are all connected and by stretching your legs and pelvic area you help in getting your structure moving. If you don't stretch, your lower back will always be under pressure and you will never get out of back pain. You need to address the underlying cause. You can free your pelvis as you are all connected."


Q) Why is Chiropractic a good treatment for back pain?


A) "If you want to avoid a life time of back pain or taking pain killers, give chiropractic a try. It is an effective and simple treatment and you just need to start. This is why the world is running towards chiropractic, everybody knows it."


Contact Lyons Road Chiro Now

Please feel free to call (02) 9819 6182 or email Lyons Road Family Chiropractic now to discuss back pain or to schedule a consultation with Dr Paul Calladine (Chiro).

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