chiropractic stretches for back pain

Top Stretches to Help Ease Back Pain

You’ve probably heard the phrase ‘sitting is the new smoking’. While it obviously isn’t quite the same thing, there are myriad health conditions that can occur if you spend long hours at your desk every day. It’s becoming more and more obvious that those who do ‘hard labor’ are at least getting some exercise in throughout their day. Conversely, those of us who sit at a desk all day doing computer work are actually at a significant risk of developing one or more of these conditions – poor posture, weight gain, headaches etc.

The fact is, being sedentary for a good portion of the day can lead to your muscles becoming weak, and your joints stiff. The result can be very sore muscles and major back pain!

This article will focus on simple exercises you can do just about anywhere, at any time, to help not only keep your muscles and joints functioning well throughout the day, but to relieve the back pain that can result from a lack of use. Take a few minutes each day to perform these stretches, and your body will thank you!

Knees to Chest Stretch

  1. Lie on your back with your lower back pressed firmly to the floor.
  2. Pull your knees up, with feet flat on the floor.
  3. Pull one knee as close to your chest as possible and hold for 20 seconds, ensuring that your other foot remains flat on the floor.
  4. Return knee to original position, then repeat the same stretch with the other knee.
  5. Repeat above steps three times.

chiropractor exercise for back pain child poseChild Pose

  1. Lower yourself onto the floor so that you are on all fours as if you were going to begin crawling.
  2. Ensure your knees are aligned with the width of your hips.
  3. Slowly lean forward until you are in the worship position with arms stretched out in front of you, head down.
  4. Hold this position for 30 seconds.
  5. Gently roll yourself back into a sitting position, then back onto all fours.
  6. Repeat above steps four times.

Hip Flexor

  1. On an elevated surface such as your desk or a bed, lie flat on your back.
  2. Allow one leg to hang loosely to the floor.
  3. Pull the other leg up as close to your chest as possible.
  4. Hold this position for 20 seconds.
  5. Return leg to the floor, then repeat with the other leg.
  6. Repeat above steps four times.

Hamstring Stretch

  1. Lie flat on the floor.
  2. Pull both knees to an upright position, with feet flat on the floor.
  3. Raise on knee into the air.
  4. Grasp your foot with one hand, and gently push at the knee with the other, so that your raised leg starts to cross the other leg.
  5. Hold this position for 20 seconds.
  6. Return leg to original position, and repeat with other leg.
  7. Repeat above steps four times.

Piriform Stretch

  1. Lie flat on your back on the floor with hands flat on the floor beside you.
  2. Raise both legs into the air.
  3. Cross legs.
  4. Gently roll your hips up to raise your legs a little bit higher in the air.
  5. Hold for 10 seconds.
  6. Return hips and lower back to the floor.
  7. Repeat above steps five times.

kitsilano chiropractor showing back stretching Bridge Stretch

  1. Lie flat on the floor with your knees bent.
  2. Ensure feet, hands and head are flat on the floor.
  3. Clench your pelvic muscles.
  4. Gently raise your hips toward the ceiling.
  5. Hold position for 5 seconds.
  6. Return hips and pelvis back the floor.
  7. Repeat steps above five times.

Lumbar Rotation

  1. Lie flat on the floor with your knees bent, keeping knees together.
  2. Stretch your arms out beside you in a windmill position.
  3. Keeping your arms outstretched and head on the floor, gently twist your hips to the left as far as you can so that your knees get as close to the floor as possible on your left side.
  4. Return knees to the original position, then repeat stretching to the right.
  5. Alternate back and forth five times.

Shoulder Rolls

  1. Sit on a chair or other surface that does not have arms
  2. Ensure your back is straight and head upright.
  3. Roll your shoulders back in a circular motion until they feel like they’re being pushed together.
  4. Return shoulders to normal position.
  5. Roll your shoulders forward in a circular motion.
  6. Repeat alternating backwards and forwards ten times.


  1. Lie flat on the floor, face down.
  2. Raise your elbows up with your hands next to your shoulders.
  3. Gently prop yourself up so that your upper body and head are raising towards the ceiling, keeping your hips an pelvis pressed into the floor.
  4. Hold position for 10 seconds.
  5. Lower your upper body back to the ground.
  6. Repeat above steps 10 times.


As you can see, there’s no special equipment or gear needed to treat your body to some super beneficial stretching exercises. You can do all of them one after the other, or do a few here and there throughout the day. The important thing to remember is that your body needs movement to work properly. These simple stretches will get your blood flowing, sending much needed oxygen to your muscles, which in turn will help to keep your joints working properly.

If you’d like more advice on how you can help ease back pain, why not make an appointment at BROADWAY AT YEW Chiropractic & Massage? We have Chiropractors and Massage Therapists that can help you get on a regimen of in-clinic treatments and at home exercises not only to address your current pain issues, but to help prevent further problems in the future!







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