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Stretches For Back Pain

Soothe Your Aching Back: Unwind with Our Nightly Stretch Routine for Pain Relief

Embracing middle age often means grappling with new challenges, and one of the most common is persistent back pain. For those in their 40s and beyond, finding effective ways to alleviate back discomfort is paramount. A targeted bedtime stretch routine can be a powerful ally. Incorporating stretches for back pain not only improves flexibility and posture, but also provides much-needed relief for your aching back. Check out our bedtime stretch routine, designed especially for those dealing with back pain, and discover a pathway to comfort and relaxation.

Stretches For Back Pain: Exercise 1

Mindful Breathing and Body Awareness (5 minutes)

Start in a peaceful space, eyes closed, and focus on mindful breathing. Inhale calm, hold briefly, and exhale tension. Engage in a body scan, mentally assessing your back’s condition. As you breathe, visualize your back muscles relaxing and releasing the stress. This combination grounds your body and mind, preparing for deep relaxation.

Stretches For Back Pain: Exercise 2

Neck and Shoulder Tension Release (3 minutes)

  • Neck Stretches: Gently tilt your head from side to side and then forward and backward, exploring the range of motion. These gentle stretches ease neck tension, which often contributes to back pain.
  • Shoulder Rolls: Roll your shoulders backward and then forward in a circular motion. Feel the knots and tension dissipate with each rotation. This exercise targets upper back muscles, promoting relaxation.

Stretches For Back Pain: Exercise 3

Spinal Decompression (2 minutes)

  • Seated Spinal Twist: Sit cross-legged. Inhale deeply, lengthening your spine. As you exhale, twist gently, placing one hand on the opposite knee. Hold and breathe deeply. This twist decompresses the spine, providing relief for the lower back.

Stretches For Back Pain: Exercise 4

Hip and Lower Back Liberation (3 minutes)

  • Child’s Pose: Kneel and sit back on your heels, extending your arms forward. Feel your lower back stretch as you relax into the pose. This stretch targets the lower back, offering gentle relief.
  • Pigeon Pose: From a seated position, bend one leg and extend the other behind you. Lean forward, feeling the stretch in your hips and lower back. Switch sides. This stretch specifically targets the hips and lower back, releasing built-up tension.

Stretches For Back Pain: Exercise 5

Leg and Calf Tension Alleviation (2 minutes)

  • Hamstring Stretch: Sit with one leg straight, reaching toward your toes. Feel the stretch along the back of your thigh. Switch sides. This stretch eases tension in the hamstrings, indirectly benefiting the lower back.
  • Calf Stretch: Stand facing a wall, one foot forward and one back. Bend your front knee, keeping your back leg straight. Sense the stretch in your calf. Switch sides. This stretch alleviates calf tension, which can affect lower back comfort.


Incorporating this bedtime stretch routine into your nightly ritual can be a game-changer for your back pain. Consistency is key. Regular practice promises reduced back discomfort, improved flexibility, and a sense of relief.

Note: Prior to beginning any new exercise regimen, especially if dealing with persistent pain, consulting a healthcare professional or a physical therapist is advisable.

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