Sore Back? Strengthen and Stretch it With These Moves

If you are one of the millions of people who suffer from a sore back, you know how debilitating it can be. Sitting at a desk all day, lack of movement, or even doing the same exercises over and over can lead to tight muscles and soreness. Luckily, there are a number of movements that can help stretch and strengthen your back, providing relief from the pain. In this blog post, we will discuss several different exercises and stretches that can help ease your sore back and provide a welcome changeup from your regular routine!

 

Common Causes for a Sore Back

First, let's discuss some of the common reasons you might have a sore back. As we mentioned, sitting at a desk all day or doing the same exercises over and over can lead to tight muscles and soreness. Other common causes include:

 

  • Poor posture
  • Lifting heavy objects
  • Wearing high heels
  • Sleeping in an uncomfortable position
  • Poor form and improper lifting during workouts

 

Now that we've discussed some of the culprits for your pain let's move on to dealing with them!

 

Stretching Exercises for Relief

Here are some gentle stretching exercises that can help a sore back:

 

The Cobra Pose

Lie on your stomach with your feet hip-width apart. Place your hands on the floor beside your shoulders. Press into your hands to lift your chest off the ground. Hold for 30 seconds, repeating three times.

Child's Pose

Start in a kneeling position with your toes touching and sit back on your heels. Then, bring your forehead to the floor and stretch your arms out in front of you. Hold for 30 seconds and repeat three times.

Puppy Pose

Start on all fours with your wrists under your shoulders and knees under your hips. Walk your hands forward, keeping your hips in place, until you feel a gentle stretch in your lower back. Hold for 30 seconds and repeat three times.

Cat-Cow Stretch

Begin on all fours with your wrists under your shoulders and knees under your hips. As you inhale, arch your back and look up to the sky or ceiling. When you exhale, round your back and tuck your chin into your chest. Repeat this sequence for 30 seconds.

Downward Facing Dog

Start on all fours with your wrists under your shoulders and knees under your hips. As you release your breath, tuck your toes and lift your hips up and back, forming an upside-down V shape with your body. Keep your knees slightly bent and press into your hands to lengthen your spine. Hold for 30 seconds and repeat three times.

 

This is just a selection of the many stretching exercises that can help relieve a sore back.

(Sticking to low impact exercises can be a wise move if you're particularly sore. Here are five low-impact strength training exercises for beginners).

 

5 Exercises to Help Strengthen a Sore Back

These exercises help to build up the muscles in your back, providing support and stability. A handful of strengthening exercises to try include:

 

Superman

Lie flat on your stomach with your arms extended in front of you. As you exhale, lift your chest, arms, and legs off the ground. Repeat five times, holding for ten seconds each time.

Bridges

Lie flat on your back, keeping your feet flat on the ground and knees bent to 90 degrees. Squeeze your glutes as you're lifting your hips off the ground. Stop once your thighs and torso are in line with each other. Hold for three seconds, repeating ten times.

Bird Dog

Begin on your hands and knees with your wrists under your shoulders and knees under your hips. As you breathe out, raise your right arm and left leg off the ground, keeping your spine in a neutral position. Hold for five seconds and repeat on the other side.

Planks

Start in a push-up position with your wrists under your shoulders and feet hip-width apart. Then, lower yourself down, bending your elbows to 90 degrees. Hold this position for 30 seconds to one minute. Repeat three times.

Reverse Flys

Start by standing with feet hip-width apart and a light dumbbell in each hand, palms facing your thighs. Bend forward at the waist without arching your back. As you exhale, raise your arms out to the sides and squeeze your shoulder blades together. Return to the starting position to repeat ten times.

 

(Interested in building your shoulders while you strengthen your back? Visit this link next)

 

Get the Right Tools for the Job

These exercises can help ease soreness by strengthening the muscles in your back. Remember to start slow and increase the number of repetitions as you get stronger.

 

Of course, if you need stretching or strengthening equipment to help, we have what you're looking for. Click here to shop our products.

 

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