Stretch Every Day and Avoid Back Pain

Low back pain is a common complaint among so many people today. For many, it is ‘normal’ to have low back pain on a daily basis – chronic low back pain. Chronic pain is often defined as pain lasting more than 12 weeks. A National Institute of Health Statistics survey indicates that at 27%, low back pain is the most common form of chronic pain. In fact, the American Chiropractic Association reports that 31 MILLION Americans experience low back pain at any given time. It is also found that back pain is the single leading cause of disability in Americans under 45 year old.

Low back pain can range from a dull constant ache to a sudden sharp pain. If it is left untreated, low back pain can significantly change quality of life and can lead to poor overall health and depression. Prevention is key and it is recommended to keep your body moving and to stretch often to prevent low back pain. Stretching keeps muscles ‘loose’ and strong. A great way to prepare for your day is with three simple stretches in the morning. Exercises to reduce low back pain are not complicated and can be done at home without any special equipment.


  • Low back stretch:

Bring both knees to your chest by first raising one knee and holding it with both hands, then raising the other to join it. Gently pull both knees toward your chest and breathe. Hold for 20 seconds.

  • Pelvic tilt:

Lie on your back with your knees bent. Tighten your ab muscles so that the small of your back presses flat against the bed or floor. Hold for five seconds, then relax. Repeat three times.

  • Glute stretch:

Lying on your back with knees bent, cross left leg over your right. Gently pull your right knee toward your chest, so you feel a stretch in your left glute. Hold for 20 seconds; repeat on the other side.


These exercises are super simple and can be done in little time. In addition to stretching, be aware of posture during all activities. Regular chiropractic check-ups can prevent injury and keep you and your family functioning in top form. Get your spine aligned for your nervous system to work at 100% potential and to be free from chronic pain.