Six quick stretches for back pain relief

Back pain is something everyone deals with to some extent. Whether you suffer from chronic pain or your back sometimes gives you trouble after a day at the office, it can be a debilitating condition

The spine is basically the center of your nervous system. It houses nerves and fluids that transfer information to your brain. When your spine isn’t happy, your brain and the rest of your body follow suit. Wisniewski Chiropractic can help with adjustments, but sometimes you need relief in between your appointments.

Aggravated nerves or compressed vertebrae can cause sleepless nights of pain. These quick exercises are designed to be done at home after a long day or during a spare moment at work if there’s space. A yoga mat or small rug will help with some of these stretches. 

Pick the stretch (or stretches) that work best for you and reap the benefits!

Shrugging Shoulders

  • Sit up straight in your chair

  • Raise your shoulders toward your ears while you inhale deeply

  • Lower your shoulders as you exhale slowly, extending your arms and fingertips toward the floor

  • Repeat four to five times as you continue deeply breathing in and out

Horizontal Knee Twists

  • Lie flat on your back (a mat or rug helps) to face the ceiling

  • Extend your legs straight out with your toes facing up

  • Lift your right knee, crossing it over to the left side of your body

  • You should feel your lower back stretch – hold for 20 seconds

  • Rotate the leg back to the center and repeat by crossing your left knee to the right side

  • Repeat two to three times on each side

Wall Sits

  • Stand up straight with your back against a wall

  • Bend your knees to squat down until your legs are at a 90-degree angle

  • Keep your toes pointed forward and your feet even with your shoulders

  • Hold for 30 seconds, then repeat from the initial standing position two to four times

The Child Pose

  • Kneel on a mat or rug (if you have one – if not, the floor works)

  • Sit back on your heels if you can

  • Lean as far forward as possible, eventually resting your head on the floor or your extended forearms

  • Hold this pose for anywhere from 30 seconds to a couple minutes

Hamstring Extends

  • Lay down flat on your back

  • Keep one leg straight and bend the other so your foot is flat on the ground

  • Using a towel (or even a shirt), put a towel underneath the balls of your feet and raise the straight leg toward the ceiling

  • Grab the towel with both hands, using it to straighten your leg into the air

  • Hold the position for 15 to 30 seconds – you’ll feel it in your hamstring

  • Repeat two to four times per leg

Spine Twists

  • Sit sideways on a chair, ideally in front of a table or desk

  • Plant your feet on the ground and keep your knees in the initial sideways position

  • Twist to look over your back right shoulder as you brace your hands flat on the desk

  • Take a couple of deep breaths before returning to the starting position

  • Rotate in the other direction, looking back over your left shoulder, breathe twice

  • Switch sides two more times to give you three repetitions per side

We hope these stretches keep you invigorated and fresh between appointments. If you haven’t yet, come see us at Wisniewski Chiropractic for long-term back pain relief!



We’re Wisniewski Chiropractic, part of the Thrive Wellness network. Nearing our third year in our current location, we’re excited to continue bringing you personalized care and support for your wellness journey. Dr. Wisniewski is an expert in chiropractic care. We believe in healthcare that relies less on medication and more on  prevention through the use of proper diet, exercise and patient education. Our chiropractic services follow a three-part plan: relieve your pain first, address the root cause, and make a plan for your future wellness.