Tips on How to Relieve Back Pain

By Ehren Allen, Certified Manual Therapist/Physical Therapist

5 Easy Stretches to Improve Back Pain

It can be difficult and strenuous when working at a desk all day. Your desk job can possibly make your muscles stiff, weak, or sore. In addition, you might be lacking energy throughout your work day. The following list below can help you incorporate a new tips to relieve back pain easy stretch routine to avoid these symptoms.

Here are five easy stretches to improve back pain demonstrated below. Hold these stretches for at least 20-30 seconds and repeat 3 times.

Hamstring Stretch

Image of hamstring stretch.

Image of hamstring stretch.

While standing up, put one leg out completely straight and bend forward towards the leg. The hamstring stretch is beneficial because this will reduce future back injuries. The hamstrings support not only your back, but pelvis as well.

Pectoral Stretch

Image of pectoral stretch.

Image of pectoral stretch.

When sitting or standing, move your shoulders back towards your shoulder blades. They should be touching one another. The pectoral stretch helps with any upper back pain and reduces the tightness in the back muscles.

Standing Extension Stretch

Image of standing extension.

Image of a standing extension stretch.

While standing up, extend your back backwards. Your hips should be facing and moving forward during the stretch. This stretch will help release any pressure in your spine. In addition, it pushes out any fluids away that are in the inflamed area.

Seated Flexion Stretch

Image of a seated flexion.

Image of a seated flexion.

While sitting, bend your back towards the ground with your arms in front of you. The seated flexion stretch is helpful because it also relieves pressure and tension in your back. If you are experiencing stiffness in your back, this should reduce some constraint in your back. Please note that if you are experiencing a lot of pain while completing this stretch, stop and talk to your doctor.

Arm Slides on Wall Stretch

image of arm slides on wall.

Image of a arm slides stretch.

Image of a arm slides stretch.

Image of a arm slides stretch.

While standing, put your back against the wall with good posture. Your entire body should be pressed against the wall. While keeping your arms and shoulder blades touching the wall, slowly start extending your arms up towards the sky. This stretch will help with release any tension in your upper back.

Here are Some Tips to Relieve Back Pain

Why Does My Back Hurt When I Wake Up Every Morning?

If your back hurts every morning, this is most likely due to your sleeping positions at night. Sleeping on your stomach is the worst position if you want to reduce back pain because the spine is not in a neutral position. The safest sleeping position would be laying on your back with your legs elevated because it will reduce the pressure on your spine.

Physical Therapy

If you have persistent tightness or pain in your back, physical therapy can be a helpful option. A physical therapist will evaluate the health of your back and the surrounding area to determine any issues.

To schedule an appointment with an Orthopaedic Spine Specialist, call JOI-2000 or follow the Link below.

JOI Fracture and Injury Care

JOI Physicians are currently offering ASAP Fracture care. Make an appointment by calling (904)JOI-2000. This is a new option for patients who would like to avoid the emergency room if they have suffered a fracture or soft tissue injury. To learn more about this service, read this article about fracture and injury care.


All JOI clinics now offer Telemedicine services for virtual visits from the convenience of your home.

By: Ehren Allen, Certified Manual Therapist/Physical Therapist

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