Many people know that regular exercise is good for health and fitness, but some think they can’t exercise if they are experiencing back pain. However, stretching can help avoid injuries, stay balanced, feel more relaxed, and improve sleep quality. This article will look at the benefits of stretching.

Tips from Chiropractic Office in Cary, NC: Stretching

Stretching For Back Pain

The most common form of back pain is lower back pain, which can be caused or aggravated by several factors, including poor posture, obesity, and lack of exercise. Back pain can also be caused by injury or medical conditions such as arthritis. Stretching is an integral part of any good recovery plan to relieve the pain. Stretching exercises help to increase circulation, reduce inflammation, improve flexibility and increase the spine’s range of motion. Here are a few exercises to try at home to ease the pain. Since back pain can originate from many sources, it is best to conduct all exercises and stretches slowly. If pain increases – stop.

Exercises/Stretching at Home

Child’s Pose

Start with the simple yoga move called the child’s pose. This pose helps relieve pain and tension along the spine, neck, and shoulders. Here are the steps to do the child’s pose:

  • Get down on the floor on your hands and knees.
  • Sit back until your buttocks rests on your heels.
  • Arms are extended out in front of you.
  • Your head should rest between your arms.
  • Chest/belly should rest on your thighs.
  • Adjust arms and legs to make yourself as comfortable as possible.
  • Hold this position for 30-60 seconds, breathing deeply and relaxing.

This stretch can be done any time during the day or when your back feels stiff.


This exercise is an excellent way to “wake up” your spine in the morning. It also stretches your shoulders, neck, and chest. Here are the steps to perform the cat-cow exercise:

  • Get down on the floor on your hands and knees.
  • Start with your back in a neutral position – like a tabletop.
  • Tuck your chin towards the chest and round the back towards the ceiling. (cat)
  • Then release and push the stomach towards the floor. At the same time, tilt the head back, looking at the ceiling. (cow)
  • Repeat the movement – inhaling during cat and exhaling during cow.

The Benefits of Stretching

The benefits of stretching the lower back are clear:

  • Reduces tension in muscles supporting the spine (which can worsen pain in the back)
  • Improves range of motion and mobility
  • Reduces the risks of disability caused by back pain

Preston Chiropractic and Acupuncture

Are you experiencing lower back pain? Preston Chiropractic and Acupuncture can help. The expert team at our chiropractic office in Cary, NC, can recommend a treatment plan that will have you up and about in no time. Call 919-238-5040 today for an appointment.