How to warm up for back day?

Knees-to-Chest Back Stretch

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Place your hands on the back of your thighs or below your knees and pull your legs toward your chest.
  3. Pull until you feel a gentle stretch.
  4. Hold for 15 seconds.
  5. Return to the starting position.
  6. Repeat 9 more times.


  1. Find a light weight, something around 5 to 10 pounds will do.
  2. Grab the dumbbells with your palms facing up.
  3. Curl the weight up until your forearm is meeting your upper arm.
  4. Slowly lower the weight back into your starting position.
  5. Repeat this for a set of about 10 reps.

7 Lower Back Stretches to Reduce Pain and Build Strength

  • Tips.
  • Child’s Pose.
  • Knee-to-chest.
  • Piriformis stretch.
  • Seated spinal twist.
  • Pelvic tilt.
  • Cat-Cow.
  • Sphinx stretch.

Cat-Cow Stretches

  1. Get down on all fours with your spine straight.
  2. Breathe in and bring your belly toward the ground so that your spine is in a “U” shape. Breathe out and push your upper back to the ceiling (an inverted “U” shape). Come back to a straight spine.
  3. Repeat nine more times.

How do you stretch your back at the gym?

Knee to Chest: Lie on your back with both knees bent.

Grab behind one knee and gently pull the knee towards your chest until a comfortable stretch is felt in the lower back. Hold 20 seconds then return to starting position. Repeat 3 times on each side.3 simple exercises to help correct lower back pain

  • Knee to Chest. Start by lying on your back with your feet flat on the floor and your knees bent.
  • Bird Dog. From the all fours position, lift and extend your right arm and left leg.
  • Glute Bridges. Lye on your back with knees bent and only heals touching the floor.

15 best back exercises

  • Resistance band pull-apart. Why it’s on the list: A great exercise to kick off your back workout, the resistance band pull-apart is simple but effective.
  • Lat pulldown.
  • Back extension.
  • Suspended row.
  • Wood chop.
  • Good morning.
  • Quadruped single-arm dumbbell row.
  • Wide dumbbell bent-over row.

The Top 5 Stretching Exercises For Flexibility

  • Hamstring Stretch. This is a great one for before your bike ride or run.
  • Triceps. After working out your arms, stretch them.
  • Ribbit! Lower back pain can often be a result of poor posture.
  • Sitting Shoulder Stretch.
  • Lunge Stretching Exercises for Flexibility.

What is the simple stretch that relieves back pain?

Lie on your back with your knees bent and feet flat on the floor. Place both of your hands behind one knee, then slowly pull your knee towards your chest until you can feel the stretch along your lower back and through your hip. Hold, then return your leg to its starting position. Repeat with the other leg.Here are 10 back exercises that will help relieve back pain:

  • Back Rehab Exercises: Pelvic Lift. The multifidus muscle is one of the most important muscles to consider when treating back pain.
  • Leg Slides.
  • Hip Bridge.
  • Upper-Body Lifts.
  • Bend Over.
  • Bird Dog.
  • Walking.
  • Partial Crunches.

Advertising & Sponsorship

  • Knee-to-chest stretch.
  • Lower back rotational stretch.
  • Lower back flexibility exercise.
  • Bridge exercise.
  • Cat stretch.
  • Seated lower back rotational stretch.
  • Shoulder blade squeeze.

5 Low Back Pain Strengthening Exercises

  • 5 Exercises to Relieve Lower Back Pain.
  • Bridges. Bridges, or bridging, is a strength exercise that stretches the muscles in the lower back and buttocks.
  • Lower Back Twists.
  • Cat-Cow Movements.
  • Hamstring Stretches.
  • Aerobic Exercises.

What is the one stretch that relieves back pain?

Two effective stretches for the back muscles are back flexion and knee-to-chest. For the hip and gluteus stretches, these are piriformis stretch and hip flexor stretch. One of the most important muscles to stretch is the hamstring.


  1. Lie on your back with your knees bent and feet flat.
  2. Gently arch your lower back and push your stomach out, stabilizing your core.
  3. Hold for 5–10 seconds, then relax.
  4. Push your pelvis up slightly toward the ceiling while tightening your abdominal and buttock muscles.
  5. Hold for 5–10 seconds, then relax.


  1. Lie on your back with both legs bent.
  2. Gently pull one knee towards your chest.
  3. Hold 2 to 3 seconds. Do this 10 to 15 times, alternating legs.
  4. Repeat 2 to 3 times a day, or anytime you feel pain.

What is the 30 second ancient stretch to relieve back pain?

While keeping your left foot flat on the floor, gently pull your right knee to your chest until you feel a slight stretch in your lower back. Hold your right knee against your chest for 30–60 seconds, making sure to relax your legs, hips, and lower back.

Can you fix back pain by stretching?

Weak back and abdominal muscles can cause or worsen low back pain. That’s why stretching and strengthening your back and abdominal muscles are important not only for treating low back pain, but also for helping to prevent a recurrence of the problem.

What is the Emily Lark back to Life stretch?

Back To Life by Emily Lark is a complete healthy back system to relieve you from your back pain through easy-to-follow stretching exercises based on concepts from yoga and Pilates training.

What is the 30 second stretch for sciatica?

Simple Seated Stretch

Start by sitting in a chair and cross your sore leg over the knee of your other leg. While keeping your spine straight, bend your chest forward. If you don’t feel pain, bend forward a little more. Hold this position for about 30 seconds.

Are back stretchers good for lower back pain?

One study in the journal Work found that becoming more active and doing exercises with minimal equipment, such as rolling the lower back over a hard ball on the floor, can effectively alleviate lower back pain. A back stretcher, which covers a larger part of the back than a ball, can also provide relief.

Leave a Comment