If you’ve been suffering from pain and are tired of popping ibuprofen and painkillers, I totally feel you. Today, I want to share 5 of the best stretches for pain that I recently discovered and trust me when I say, they work wonders!!
Since I turned 60, I’ve noticed a lot more aches and pains in my knees, hips, and back. I’ve always been a fairly active woman, walking daily, strength training 4-6 times a week, and eating relatively healthy (with the odd snack thrown in!). So these pains had me concerned.
While food does play a huge role in pain and inflammation in our bodies, I knew my back pain wasn’t food-related. Off to the doctors I went for multiple tests. After ruling out kidney issues, an MRI was recommended for my spine, and because I can’t really afford one right now, I had to self-diagnose (I know, I know, bad idea) and find ways to alleviate or eliminate this pain until I could get the MRI.
Here’s a good list of anti-inflammatory foods to add to your diet.
So I started doing my own research and came across yoga (which I’m really loving!) and the best stretches for back pain. And let me tell you, these work wonders!
My lower back pain has been reduced by at least 50% which is nothing short of a miracle. My hips don’t feel nearly as tight, and considering I sit at a computer for 8 hours a day, that stiffness used to be brutal. Now, after adding these best stretches into my daily routine along with some morning and evening yoga, it’s wonderful to move about my day with a lot less pain!
I’ve also been experimenting with Qi Gong and Tai Chi, which are both amazing for balance and flow, and a great addition to any healthy-aging routine, in my opinion.
If you’re dealing with pain or stiffness, here are the 5 best stretches that have helped me the most.
5 best stretches to eliminate pain
Don’t forget to check with your doctor before you start any kind of new health and/or fitness routine – yes, even stretching. It’s also best to be safe.
While I think these are definitely the best stretches for anyone suffering from pain and/or stiffness, here are a few other stretches and exercises for flexibility and mobility that I think you might like.
You might want to check out Sara Beth Yoga on YouTube for help or guidance in doing these stretches. She’s amazing!
By the way, sorry, all the pics are of females. I couldn’t find any good ones with males doing these poses.
Cat-Cow Stretch
This is probably my favourite stretch for back pain. It feels so good.
Why it works: This simple movement loosens up your spine, improves posture, and takes pressure off your lower back. It’s especially helpful if you sit a lot.
How to do it: Start on your hands and knees with your back flat. Inhale, arch your back gently and lift your head and tailbone toward the ceiling (that’s the “cow” part). Exhale, round your spine and tuck your chin toward your chest (that’s the “cat” part). Move slowly between the two for 6–8 breaths.
Pro tip: Don’t rush it. Focus on breathing deeply and moving smoothly.
Supine Twist
I’m also in love with this stretch, too. After I’m done with this stretch, while still lying on my back, I extend both legs out, with my arms at my side and just breathe. It feels amazing.
Why it works: This stretch is fantastic for releasing tension in your lower back and hips. It also improves spinal mobility.
How to do it: Lie on your back with your knees bent. Drop both knees over to the right side while keeping your shoulders flat on the ground. Extend your arms out in a T shape. Hold for 20–30 seconds, then switch to the other side.
Pro tip: If it feels too intense, place a pillow under your knees for support.
Butterfly Stretch
I really feel this one in my inner thighs, and it hurts! Ha! I know in time that pain will go away as I get stronge,r and I also know this is one of the best stretches to open up your hips.
Why it works: This one opens up tight hips and inner thighs. It also helps with flexibility if you feel stiff from sitting too long.
How to do it: Sit on the floor with your feet together and knees bent out to the sides. Hold your feet with your hands and gently press your knees toward the floor. Keep your back straight and breathe deeply.
Pro tip: Don’t force your knees down. Let gravity do the work and focus on relaxing into the stretch.
Child’s Pose
Can I say this is my favourite stretch after saying that the other two are my favourites? You will feel your spine lengthen and your shoulders stretch out – honestly, I love this pose.
Why it works: This is a gentle stretch for your lower back, hips, and shoulders. It’s also calming and can help ease stress.
How to do it: Start on your hands and knees. Sit your hips back toward your heels while reaching your arms forward on the floor. Rest your forehead down and hold the pose for 30–60 seconds.
Pro tip: If your hips don’t reach your heels comfortably, place a cushion or folded blanket under your hips.
Bridge Glute Hold
Not only is this one of the best stretches for the lower back, but can we talk about how it helps firm and tone your butt!!
Why it works: Strengthening your glutes supports your lower back and reduces pain. This move also stretches the front of your hips, which often get tight.
How to do it: Lie on your back with your knees bent and feet flat on the floor. Press into your heels and lift your hips toward the ceiling. Hold for 5–10 seconds, then slowly lower down. Repeat 6–8 times.
Pro tip: Keep your core engaged so you don’t strain your back.
final thoughts on the best stretches for pain
You don’t have to live with daily aches and stiffness. These are the best stretches I have found that have made a huge difference for me, and I know they can for you, too, if you stick with them.
Try doing them once a day, even if it’s just for 10 minutes. Pair them with some gentle yoga, walking, or even Tai Chi, and you’ll start noticing a real difference in how your body feels. And it’s going to feel amazing!
These stretches are simple and anyone can do them, no matter how old you are, so no using your age as an excuse!
