Easy Dynamic Stretches For Back Pain Relief (Beginner’s Guide)

Back pain is a common issue which can be debilitating. According to the American Chiropractic Association, nearly 31 million Americans experience lower back pain at any given time. There are many different causes of back pain, but one of the most common is tight muscles. When the muscles in your back are tight, that can lead to pain and discomfort. Modern life isn’t helping either. We sit for long periods of time, often with poor posture, which can lead to tightness in the back and neck muscles (3). Luckily, there are some easy dynamic stretches you can do to help relieve back pain. These stretches are perfect for beginners and can be done anywhere, anytime.

What Are Dynamic Back Stretches?

Your back comprises several muscles that work together to provide support and movement. They include:

• Erector spinae: a group of muscles that runs along both sides of your spine
• Latissimus dorsi: large, triangular muscles in your lower back and sides
• Rhomboids: muscles between your shoulder blades
• Trapezius: a diamond-shaped muscle at the base of your neck

Dynamic back stretches target each of these muscle groups to improve their strength and other markers of muscle health. These stretches are active and involve moving your body through a range of motion. While performing them, you’ll likely feel your muscles working.

Why Should You Dynamically Stretch Your Back?

Dynamic stretching has a number of benefits:

1. It Can Improve Your Range Of Motion

When you stretch, you lengthen your muscles and increase your range of motion. This is especially important as we age since our muscles tend to shorten and tighten over time. Dynamic stretches help reverse this process (2).

2. It Can Improve Your Flexibility

Dynamic stretching helps improve the elasticity of your muscles, which leads to better flexibility. This is important for anyone who wants to maintain an active lifestyle.

3. It Can Improve Your Posture

Dynamic stretches help lengthen the muscles in your back and improve your posture. Good posture helps reduce strain on your spine and other joints, which can lead to pain relief (2).

4. It Can Improve Your Athletic Performance

Dynamic stretching helps improve your range of motion and flexibility, both of which are important for athletes. Improved range of motion allows you to perform movements more efficiently, while better flexibility can help you avoid injuries (1).

5. It Can Reduce Your Risk Of Injury

Dynamic stretching helps improve the elasticity of your muscles, which makes them less likely to tear. This can help you avoid injuries, both in everyday life and during physical activity.

6. It Can Relieve Back Pain

Dynamic stretches help lengthen and strengthen the muscles in your back. This can lead to pain relief by taking pressure off of your spine and other joints (2).

Read More: Upper Spine Stretches: How To Relieve Upper Back Pain And Stiffness

10 Dynamic Stretches For Back Day

Here are 10 dynamic stretches to try for back pain relief and other benefits

1. Lumbar Rotations

This stretch targets your erector spinae, the muscles along both sides of your spine.

To do the lumbar rotations stretch:

1. Start by lying on your back on a mat with your knees bent and feet flat on the floor.
2. Place your hands on your lower back for support.
3. Slowly rotate your knees to one side, then return to the starting position.
4. Repeat on the other side.
5. Do 10 rotations on each side.

2. Knee To Chest Stretch

This stretch targets your erector spinae, latissimus dorsi, and trapezius.

The knee to chest stretch:

1. Start by lying on your back on a mat with your knees bent and feet flat on the floor.
2. Place your hands behind one thigh and pull your knee toward your chest.
3. Hold for 30 seconds, then release and repeat on the other side.
4. Do 3 reps on each side.

3. Hip Hinges

This stretch targets your erector spinae and glutes.

To efficiently do the hip hinges stretch:

1. Start by standing with your feet shoulder-width apart and your hands on your hips.
2. Keeping your back straight, bend at your hips and lower your torso until it’s parallel to the floor.
3. Hold for 2 seconds, then slowly return to the starting position.
4. Do 10 reps.

4. Cat-Cow Stretch

This stretch targets your erector spinae, latissimus dorsi, and trapezius.

To cat-cow stretch:

1. Start on your hands and knees with your back in a neutral position.
2. As you inhale, arch your back and look up toward the ceiling.
3. As you exhale, round your back and tuck your chin to your chest.
4. Continue alternating between the two positions for 10 breaths.

5. Seated Forward Fold

This stretch targets your erector spinae and hamstring muscles.

To do the seated forward fold:

1. Start by sitting on the floor with your legs straight out in front of you.
2. Bend at your hips and slowly lower your torso toward your legs.
3. Stop when you feel a stretch in your back and hamstrings.
4. Hold for 30 seconds, then release and repeat 3 times.

6. Child’s Pose

This yoga pose is a great way to stretch your back muscles.

To do a child’s pose:

1. Start on your hands and knees with your back in a neutral position.
2. As you exhale, slowly lower your torso to the floor and rest your forehead on the mat.
3. Extend your arms out in front of you and relax your whole body.
4. Hold for 1 minute, then release and repeat 3 times.

7. Inchworms

This stretch targets your erector spinae, latissimus dorsi, and trapezius.

To do an inchworms stretch:

1. Start standing with your feet shoulder-width apart.
2. Bend at your hips and place your palms on the floor in front of you.
3. Keeping your legs straight, walk your hands forward until you’re in a push-up position.
4. Keeping your core engaged, walk your feet toward your hands and stand up.
5. Repeat the whole sequence 3 times.

8. Dynamic Pigeon

Tight hips can lead to back pain, so it’s important to keep them loose. This stretch targets your glutes.

To dynamic pigeon stretch:

1. Start in a push up position.
2. Keeping your right leg straight, bring your left knee toward your left elbow.
3. Hold for 2 seconds, then return to the starting position.
4. Repeat on the other side.
5. Do 10 reps on each side.

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9. Leg Swings

This stretch targets your erector spinae, glutes, and hamstrings.

The leg swings stretch:

1. Start by holding onto a support (like a chair, countertop, or doorframe) with your right hand.
2. Swing your left leg forward and back 10 times.
3. Repeat on the other side.
4. Do 3 sets on each side.

10. Leg Crossovers

This stretch targets your erector spinae, glutes, and hamstrings.

How to do the leg crossovers stretch:

1. Start by lying on your back on a mat with your legs straight.
2. Keeping your left leg straight, bring your right knee across your body toward your left shoulder.
3. Hold for 2 seconds, then return to the starting position.
4. Repeat on the other side.

Do 10 reps on each side.

Frequently Asked Questions

Below are some frequently asked questions about back pain and stretches to help relieve it.

How Do You Dynamically Stretch Your Lower Back?

The best way to stretch your back is gently and frequently. While performing a dynamic stretch, move your body slowly and carefully through a full range of motion. 

Remember to warm up before stretching, and never force your body into a position that feels painful. Performing these stretches frequently will give the best results because they’ll help improve your flexibility and range of motion over time.

How Often Should You Stretch Your Back?

There’s no harm in stretching your back every day, especially if you’re performing gentle, dynamic stretches. However, if you don’t have that much time, stretching 2-3 times per week to maintain your flexibility and range of motion is sufficient. 

What Is The Fastest Way To Relieve Lower Back Pain?

There is no one “fastest” way to relieve lower back pain, as the best method depends on the individual and the severity of their condition. 

However, some general tips that may help include staying active, practicing good posture, stretching regularly, and avoiding activities that aggravate your back pain. 

If your pain is severe, you should see a doctor or physical therapist for more specific treatment recommendations.

Read More: How To Stretch Quads To Increase Mobility And Prevent Injury?

Can You Overstretch Your Lower Back?

Yes, you can overstretch your lower back if you stretch too far, too often, or without warming up first. When you overstretch, you can strain the muscles and ligaments in your back, which can lead to pain and inflammation. 

To avoid overstretching, always warm up before stretching, and don’t push your body further than it’s comfortable to go. If you’re not sure how far to stretch, ask a certified personal trainer or physical therapist for guidance.

When Should You Not Stretch Your Lower Back?

You should not stretch your lower back if you’re experiencing acute pain, or if you have an injury or condition that could be aggravated by stretching. If you’re not sure whether it’s safe for you to stretch, ask your doctor or physical therapist. 

Additionally, it’s important to avoid any stretching exercises that put unnecessary stress on your back, such as those that involve twisting or bending at the waist. If an exercise feels painful, stop and try a different one.

Conclusion

Stretching is a great way to relieve lower back pain. These 10 dynamic stretches are a good place to start, but be sure to warm up before stretching and listen to your body to avoid overstretching.

If you have any injuries or conditions that could be aggravated by stretching, talk to your doctor or physical therapist before starting a stretching routine. With proper care, you can keep your back healthy and pain-free for years to come.