3 Simple, No-Equipment Stretches for Your Back Pain!

Use these three simple stretches at home to help with your back pain.

Dr. Rebecca Jane-McAllister

July 12, 2024

Dr.Rebecca-Jane McAllister

I help people with low back pain (with or without leg pain) understand and manage their pain

Did you know that muscle, nerve, and joint conditions are the leading cause of disability in Canada, with low back pain being the number one cause of disability worldwide^1,2?

Exercise rehabilitation is one of the research recommended first line interventions for the management of low back pain³.

Check out these 3 simple, no-equipment stretches for your back pain!

1. Child’s Pose / Prayer Stretch

2. Spinal Rotation

3. Cat-Camel Stretch

Have questions about these stretches? Tired of your back pain limiting what you can accomplish each day? Book your complimentary consultation or initial assessment online and get a custom individualized exercise rehabilitation plan to tackle your back pain today!

Note: The exercise videos for low back pain were created by the Canadian Chiropractic Guideline Initiative (CCGI) and are based on the latest clinical practice guidelines (2017). Exercises conceptualized & demonstrated by: Nadia Richer, Caroline Poulin (professors, UQTR); Narration : André Bussières (CCGI Project Lead); Production and editing: Peggy Béland, Rolland Sasseville (Information Technology Services, UQTR). It is also important to note that exercise rehabilitation for back pain should not worsen or exacerbate pain or symptoms. Consultation with a licensed healthcare provider is recommended for anyone suffering from a health problem.

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Disclaimer: The information provided in this blog is for informational purposes only. It is meant to augment and not replace consultation with a licensed healthcare provider. Consultation with a licensed healthcare provider is recommended for anyone suffering from a health problem.

References

Liu S, Wang B, Fan S, Wang Y, Zhan Y, Ye D. Global burden of musculoskeletal disorders and attributable factors in 204 countries and territories: a secondary analysis of the Global Burden of Disease 2019 study. BMJ Open. 2022 Jun 29;12(6):e062183. doi: 10.1136/bmjopen-2022-062183. PMID: 35768100; PMCID: PMC9244680.

Global Burden of Disease 2010 Report. Murray et al. Lancet 2012 Disability-adjusted life years (DALYs) for 291 diseases and injuries ni 21 regions, 1990-2010.

Foster, N. E., Anema, J. R., Cherkin, D., Chou, R., Cohen, S. P., Gross, D. P., … & Woolf, A. (2018). Prevention and treatment of low back pain: evidence, challenges, and promising directions. The Lancet, 391(10137), 2368-2383.