Back Pain

Do These 4 Stretches Every Night To Ease Back Pain

Long hours sitting at a desk can mean a great work ethic, but it can also take a great toll on your body. Movement is essential for our wellbeing, especially our spine. The vertebral column is composed of strong bones, large muscles, ligaments, tendons and nerves, so there is plenty of opportunity for things to get out of alignment. 

Slouching can create a series of problems such as back pain, muscle strain, sciatica, herniated discs, and more. (1)

Apart from implementing regular movement into your daily routine to boost the health of your spine and back, you can also try the following stretches to release tension, improve flexibility, and your mood too. (2)

Wall Roll Down to Ease Back Pain 

This standing stretch encourages good posture and stretches the back and hamstrings while working the abdominals. When performing this stretch, focus on relaxing your shoulders and taking deep breaths. It will help alleviate strain on your neck, back, hips, knees and legs.

  1. With your feet hip-width apart, stand with your back against a wall.
  2. Draw the abdominal muscles in, and expand through your chest. Keep shoulders down away from the ears, arms to the side.
  3. Exhale, and slowly start peeling your back off the wall, head first. Try to touch the floor with your fingers. Bend your knees if needed.
  4. Hold here for a couple of breaths. Inhale and slowly roll up to the starting position, being aware of your spine making contact with the wall
  5. Repeat 5 times 

Supported Child’s Pose to Ease Back Pain

Child’s pose can relieve back and neck pain. It relaxes your muscles and your mind by using passive stretches. When performing this pose, try to picture your breath going in from the sole of your feet all the way out to the crown of your head.

  1. Place yourself kneeling facing the wall with your knees wider than your hips. Leave like an arm’s length of space between you and the wall.
  2. Place the palms of your hands on the wall higher than your head. Aim to feel your body melting against the wall
  3. Relax your neck and shoulders. Take 10 long breaths and relax here

Figure Four Wall Stretch to Ease Back Pain

This easy-to-perform hip stretch can release tension and enhance flexibility and mobility in your hips and glutes. Figure four-wall stretch is helpful if you are feeling sore and tight.

  1. Lie on your back and place your feet on the wall at a 90-degree angle. Then position your right ankle on top of your left thigh.
  2. Gently push the right knee in the wall’s direction and press the left foot firmly against the wall to get a better stretch.
  3. Take 5 deep breaths here before switching to the other side

Legs Up The Wall to Ease Back Pain

Handstands can be challenging, especially for beginners. It requires some practice and the willingness to conquer your fears. However, while working towards that goal, you can get all the benefits of an inverted pose with a bit of help from your wall. 

  1. Sit about 3 feet away from the wall, then lie on your back 
  2. Place your legs against the wall and your arms to the side 
  3. Arrange yourself in a way that the wall supports your legs weight and is no tension on your lower back 
  4. Take long and deep breaths and stay here for at least 3 minutes. Later roll slowly out of the pose. 

Need more help easing back pain? Trouble with sciatica? Click here to learn more about what you can do. 


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5889545/ 
  2. https://www.healthy-holistic-living.com/do-these-4-stretches-every-night-to-ease-back-pain/ 

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