Top Stretches To Do To Relieve Back Pain


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Written by: Brandon Epstein

If you have ever experienced serious lower back pain, you know it’s nothing to joke about.

Lower back pain plagues 1 in 10 people around the globe at any given time and just about everyone has experienced some form of lower back pain in their life.

During my football days, I experienced chronic lower back pain that crippled me so badly, I couldn’t walk. I have also seen the same debilitating issues with my 64 year old Father.

Unlike many other chronic conditions, lower back pain does not discriminate between age, sex, ethnicity or socioeconomic status – it comes after everybody and their Mama (or in my case, Papa!).

For the majority of people, the cause of their lower back pain is unclear, but it’s also no surprise to learn that research is showing that it is more prevalent in people suffering from obesity, depression and chronic stress.

A common thread you may see in a lot of our articles here on is that we believe there is a large connection between the health of our mind and the health of our body.

So, step one in getting rid of chronic lower back pain starts between your ears.

Can you remember when your chronic pain first began? Was there something emotionally significant that was going on in your life? Possibly some sort of trauma?

Don’t put any pressure on yourself to find the specific event, but just explore the possibility that your chronic pain could be attached to an emotional trauma you experienced. The more you explore and resolve that emotional issue, the better your chances are of overcoming your chronic lower back pain.

After you have thoroughly explored the emotional trauma around your lower back pain, you can begin to compound that with some super effective lower back stretches that should help relieve some of the pain as well.

Here are 5 fantastic stretches to relieve lower back pain:

1. Bound Ankle Pose

Do your best to keep your core tight and your back straight during this stretch. Hold for 30 seconds, rest 10 seconds and repeat.

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2. Hamstring Floor Stretch

Releasing the tightness in your hamstrings is usually one of the best ways to relieve lower back pain, because you are releasing your lower back from the tension that is created by those tight muscles. Hold 30 seconds, twice for each leg.

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3. Spinal Stretch

Breathe in as you prepare for this stretch and then, as you fold your leg over the other, exhale and feel your back release. Hold for 20 seconds, repeat on the other knee. Rest and then repeat.

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4. Knee To Chest Stretch

Hold 20 seconds for each leg, rest and repeat.

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5. Quadriceps Lying Down Stretch

Just like chronically tight hamstrings, chronically tight quadriceps can cause chronic tension and pain. This stretch should help quite a bit with this. Hold this stretch for 30 seconds on each side and repeat.

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Want more tips? Check out 3 of Drew’s favorite lower back pain relieving stretches here.

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Brandon Epstein

Brandon Epstein

Fat Loss Coach at
Brandon Epstein is a former college football player, turned professional fitness model and serial entrepreneur. These days he spends his time helping people look great and feel awesome over at He can also be found hosting the Zen Dude Fitness Podcast where he’s always looking for new ways to make fat loss fun, simple and efficient for everybody.
Brandon Epstein

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