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Stretches for Back Pain: Upper and Lower Back Pain Drug-Free Relief

Have you been dealing with chronic back pain for years? Do you roll over in the morning and are instantly reminded of that pain you have to carry around with you every single day? Have you tried many cures but haven’t been able to find one yet, and are willing to do anything to finally feel relief? The good news is that there’s a simple solution, one that won’t require a doctor to prescribe you pain medication, but rather some simple stretches you can implement into your daily routine to help those tight muscles. 

Back pain typically occurs from sitting long hours during the day, exercising incorrectly, poor posture, sleeping certain ways, and many other lifestyle choices that build up over the years to cause this chronic pain or stiffness in your back muscles. The good news is that implementing regular stretches and back exercises into your everyday life can solve this pain once and for all. Below are some stretches for back pain relief that you can do to improve your life overall and start to feel like yourself again. 

Lower Back Pain

Lower back pain is the most common chronic pain felt by adults, as many different aspects of life cause a lot of wear and tear on this area. The lower back tends to get very compressed, as gravity pulls you down and puts pressure on your lower back muscles. If the rest of your body is tight, it can also put strain on the muscles and ligaments in your lower back, as it pulls you either forward or back depending on where you are tight. It is very important to do lower back stretches every day, either to relieve pain or to prevent it. Doing even one or two stretches focused on this area can help to decompress it and that chronic low back pain. 

Stretches for Lower Back Pain

Child’s Pose

  1. Begin by sitting on your knees, sitting straight up in the starting position. 
  2. Slowly slide your hands forward along the floor, while keeping your hips as close to your feet as possible.
  3. Allow your muscles to relax, feeling your hip flexors release and creating space in the lower back. 
  4. Remain in this position for 30-45 seconds.

Lying Twist

  1. Begin by lying on your back, with both legs extended straight out, and your arms out in a T. 
  2. Pick your right leg up to a ninety-degree angle with a bent knee, parallel to the ceiling, and place your left hand on your right knee. 
  3. Slowly twist your right leg to the left side of your body, while turning your head to the right. 
  4. Make sure to stop when you feel a light stretch, and ease slowly into a deeper stretch. 
  5. Allow gravity to pull your knee towards the floor, while keeping your right arm and both shoulders on the floor. 
  6. Hold for 15-30 seconds and repeat on the left side. 

Upper Back Pain

Upper back pain is just as common as lower back pain, due to most of society being hunched over their electronic devices all day long. You may feel this pain in your neck, shoulders, or in between your shoulder blades. Upper back pain can make you feel like you can’t breath, sit, or even stand comfortably at times, and it is definitely worth doing a couple stretches a day to relieve. If you have been feeling a lot of stress or tension in your life lately, it may have found its way to your upper back and manifested there. Stretching out your upper body will make your body feel better and it will ease your mind as well. 

Stretches for Upper Back Pain 

Yoga Ball Shoulder Opener

  1. Begin by sitting straight up, with the yoga ball resting behind your back and your legs extended straight out along the ground.
  2. Place your arms behind your head, interlacing your fingers and reaching your elbows out.
  3. Slowly lean back onto the ball, until your head and upper back are resting against it.
  4. Allow your elbows to fall open until you feel the stretch across your chest.
  5. Hold this stretch for 30 seconds and repeat on the opposite side. 

How Kika Stretch Studios Can Help

Kika Stretch Studios specializes in solving chronic back pain, as it is what is most commonly why clients come in, and The Kika Method is based around relieving this pain. Through a series of fully assisted passive stretching, your only job will be to breathe as your coach takes you through The Kika Method, focusing specifically on spinal stretches if that is what you need. After just one Kika session you will feel an immediate relief in your upper and lower back pain; and after a few consistent sessions, it will go away completely. 


Stay tuned for updates and at home stretches at kikastretchstudios.com.

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