If you suffer from back pain, there are many stretches that can reduce or eliminate pain. The Spine Institute CSR in Los Angeles presents three stretches that target the upper back and neck, middle back, and lower back to bring relief to various problem areas.

  1. Neck and Upper Back: Chin to Chest and Ear to Shoulder Stretches

    To do the chin to chest stretch start by tilting your head back toward your shoulders, and then bring your head forward until your chin touches your chest. Do this stretch slowly and repeat 10 times.

    To do the ear to shoulder stretch, slowly tilt your head toward your right shoulder and try to touch your ear to your shoulder. Repeat this stretch on the left side. Continue for a total of 10 repetitions.

  1. Mid Back: Prone Stretch

    Do the prone stretch by lying face down on the floor with your arms folded on both sides of your chest, resting on your forearms and the palms of your hands. Your legs should be straight with your toes pointing behind you. Using your forearms and the palms of your hands, slowly lift your chest off the floor. Hold this stretch for a few seconds and then return to the starting position. Repeat 10 times.  

  1. Mid and Lower Back: Knee Stretch

    To do the knee stretch, roll over onto your back with your legs flat on the floor. Slowly bring your knees up to your chest and hold them in place with your hands. Stay in this position for five seconds and then release. Repeat for a total of 10 repetitions.

Schedule for Stretching

Performing these stretches at least twice a day helps keep the back muscle loose and the joints flexible, alleviating nerve pain. In addition to doing these stretches daily, use them whenever pain is a problem. You should notice an improvement almost immediately, but if not, speak to a chiropractor about treatment and surgery options that are available to you.

The Spine Institute Center for Spinal Restoration is a trusted leader in minimally invasive spine surgery and non-fusion surgical procedures. With an advanced diagnostic team, we’ll be sure that you explore all of your conservative methods for eliminating back pain before looking to surgical procedures. To learn more about our minimally invasive or non-fusion surgical procedures for the spine, reach out to us directly at (310) 828-7757.