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Can you believe that 54 percent of adults in the United States have suffered from back pain for five years or longer!? According to a survey from Statista, it’s true. The number one reason adults cite back pain is from stress. A close second and third are weak muscles due to lack of exercise and physical work. There are ways you can ease back pain yourself including stretching and exercises to build strength. Try these stretches to help back pain.

Lower Back Pain

Stretches to Help Back Pain

Child’s pose is a great, gentle stretch for lower back pain.

Child’s Pose

  1. Start by getting onto your hands and knees on a soft surface on the floor. Your hands will need to be under your shoulders and your knees under your hips.
  2. Slowly sit back with your hips toward your heels. Your knees can be pointed outward or straight ahead.
  3. Reach your arms out in front of you. Make sure your palms are flat.
  4. Reach your arms out as far as you can, but not so far that you are uncomfortable. Try to hold this stretch for 20 to 30 seconds.

Mid-Back Pain

The overhead reach is so easy – just take a seat.

Overhead Reach

  1. Start by sitting as straight as possible.
  2. Next, reach your arms overhead. Interlock your fingers so that the palms of your hands are toward the ceiling.
  3. Then, press your hands toward the ceiling for 20 to 30 seconds.
  4. To target each side, just press your hand toward the ceiling and lean to one side. While you lean make sure you are keeping your back flat so your shoulders do not fold in.

Upper Back Pain

Stretches to Help Back Pain

The extension, or cobra pose, is a great way to work out the kinks in your upper back.


  1. Lay with your belly on the floor and your legs extended behind you.
  2. Place your hands on the floor with your palms facing down next to your shoulders.
  3. Push up while slightly arching your back. Keep your shoulders relaxed and not pushed toward your ears. Try to hold this pose for 20 to 30 seconds.

Try these three stretches to target each section of your back – lower, middle, and upper. Stretches to help back pain is a good place to start. You can also visit Advanced Urgent Care & Occupational Medicine in Brighton, Northglenn, or Ft. Lupton to have your back pain evaluated today.