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3 Best Stretches You Can Do to Start Your Day Off and Prevent Back Injuries

By July 22, 2022September 15th, 2023No Comments

Feeling sore during your stretches? How far should you push your pain? Do you need to stretch if you feel moderate back or shoulder pain, or should you stop stretching altogether until you no longer feel any pain?

Easy Stretches to Prevent Back Pain

Everyday activities can cause back pain, from slouching at your desk to overdoing it at the gym. You can protect your back by stretching regularly as it increases flexibility and reduces the risk of injury. It helps prevent muscle soreness after strengthening exercises as well

Safe tips:

If you have a history of spinal problems or back injuries, talk with your healthcare provider before starting a new back exercise program. Here are some general guidelines to follow:

  • Injury can result from stretching cold muscles. Warm up by walking or pedaling a stationary bike for 5 to 10 minutes at a comfortable pace.
  • Avoid bouncing or jerky movements when stretching.
  • Do not go beyond the point where you feel mild tension. There should be no pain involved.
  • Spend at least 30 seconds relaxing into the stretch.

Here Are Three Easy Stretches that Help Keep Your Back Limber and Healthy

The knee-to-chest stretch

  1. With your legs extended, lie on your back on the floor.
  2. Bring your right knee toward your chest as you lift your right leg.
  3. Pull your right leg as far as it will go comfortably with your right hand holding your knee or shin.
  4. As you tighten your abdominal muscles and press your spine to the floor, remain in the knee-to-chest position. Hold for five seconds.
  5. Put yourself back in the starting position slowly.
  6. Then do the same with your left leg.
  7. Repeat the exercise with both legs at the same time.
  8. The sequence should be repeated five times.

Flexion and extension of the back on all fours

  1. You should begin by kneeling on the floor. With your arms straight, place your hands under your shoulders.
  2. Put your weight on your arms and rock forward. Allow your seat to drop a little as you round your shoulders. Hold for five seconds.
  3. Your buttocks should be as close to your heels as possible as you rock backwards. Strive to keep your arms straight ahead. Hold for five seconds.
  4. Take your time returning to your starting position.
  5. You need to repeat this five times.

Back arch when standing

  1. Your feet should be shoulder-width apart as you stand up straight.
  2. Apply pressure to your lower back with the palms of your hands. Relax by breathing slowly and deeply.
  3. Keep your knees straight while bending your upper body backwards. Put your hands on your back to support it. Hold for five seconds.
  4. Your starting position should be returned slowly.
  5. This should be repeated five times.


The benefits of stretching include the reduction of lower back pain and the improvement of muscle endurance. If your pain still persists you can surely visit our clinic or contact us.