Simple At-Home Movements to Help Ease Back Pain Naturally
If your back hurts when you wake up, sit for too long, or bend to lift something, you’re not alone. Back pain is one of the most common problems we see at Casteel Chiropractic of Tyrone — and it can keep you from doing the things you love most.
The good news is that gentle, simple movements can help reduce stiffness, improve strength, and take pressure off your spine. Below are seven safe exercises that many of our Tyrone-area patients use to feel better at home.
List of Activities That May Help You
Bird Dog
Start on your hands and knees. Keep your back flat and slowly reach your right arm forward while extending your left leg behind you. Hold for 5 seconds, then switch sides.
This exercise helps build balance and strengthens your core and lower back muscles.
Thoracic Extension Stretch
Sit tall on a chair with a straight back. Place your hands behind your head and gently lean backward, looking up toward the ceiling. Hold for a few seconds, then return to start.
This stretch opens your chest and reduces mid-back tightness.
Standing Hamstring Stretch
Stand tall and place one heel on a low surface like a chair or step. Keep your leg straight and lean forward slightly from the hips until you feel a stretch in the back of your thigh.
This helps loosen tight hamstrings, which can pull on your lower back.
Cat-Cow Stretch
Start on all fours. Slowly arch your back up toward the ceiling (Cat), then drop your belly down and lift your head (Cow). Move smoothly between the two.
This simple stretch keeps your spine flexible and reduces stiffness.
Back Extension (McKenzie)
Lie face down with your hands under your shoulders. Gently press up using your hands, keeping your hips on the floor. Hold for 10 seconds, then lower back down.
This motion helps relieve pressure from spinal discs and eases lower back pain.
Knee-to-Chest Stretch
Lie on your back and bring one knee toward your chest, holding it with both hands. Hold for 15 seconds, then switch sides.
This stretch relaxes your lower back and improves flexibility.
Swimming Motion
Lie on your stomach with your arms and legs extended. Lift your right arm and left leg slightly off the floor, then switch sides in a slow, controlled motion.
This exercise strengthens your lower back and core muscles, helping prevent future pain.
Why These Work
These movements help your spine move the way it’s meant to. They strengthen the muscles that support your back, improve flexibility, and increase blood flow to the area — all of which help reduce pain and stiffness.
They’re gentle, easy to do, and can be performed at home without any equipment.
Tips for Doing These Safely
When to Call a Chiropractor
If your back pain lasts more than a few days or keeps coming back, it may be a sign of a deeper issue — such as misalignment, nerve pressure, or a disc problem.
At Casteel Chiropractic of Tyrone, we help people from Tyrone, Warriors Mark, Alexandria, and Altoona get lasting relief from back pain through gentle chiropractic adjustments and personalized care plans.
Call Casteel Chiropractic of Tyrone Today
Disclaimer
These exercises are safe when performed as shown and are provided by Casteel Chiropractic of Tyrone for general wellness. Every person’s body and condition are different. Perform these stretches slowly and stop immediately if you feel pain or discomfort.
By following these exercises at home, you agree that Casteel Chiropractic of Tyrone and its affiliates are not responsible for any injury that may result from performing them incorrectly or without proper supervision.