How To Do Standing Stretches to Relieve Your Back Pain in 5 minutes

You may not know this, but you can relieve your back pain in as little as 5 minutes. Yes, that’s right! You simply need to do a few standing stretches to relieve your back pain from time to time and you’ll be feeling much better than before.

This blog post will show you easy and quick standing exercises for muscle pain relief. The benefits of doing these stretches are numerous: they promote flexibility, improve balance, and strengthen the muscles around your spine.

These simple exercises can decrease stress on your back and neck while giving you more energy throughout the day. Read on to learn more about how important it is for women like us with busy lives to take care of our bodies by doing just a few simple standing stretches every so often. 

What is Back Pain and What are the Causes of it?

Back pain is one of the most common long-term health problems in western countries. This pain can be acute or chronic, and it usually affects middle-aged people, but anyone can suffer from back pain at any age.

It often starts suddenly following an injury due to a slip, fall, sudden twist, or any other accident that may result in your spine being jarred. When standing up after the accident occurs, you should always try standing on both feet while arching your lower back slightly forward until the initial shock wears off. The reason standing like this helps relieve back pain is because it opens up your spinal column by standing with an arched lower back rather than standing straight up.

How to do standing stretches for back pain relief?

We know what it feels like when your back hurts – it makes everything else in life more difficult too. That’s why we want to share our knowledge of stretching with everyone who has back pain and wants relief from it fast. These simple exercises will get rid of the tension in your muscles and keep them flexible throughout the day so they don’t tighten up again later on down the road. Don’t let a bad back slow you down anymore – try out these stretches today!

Benefits of doing Standing Stretches

Standard benefits:

– Promote flexibility

– Improve balance

– Strengthen muscles around the spine

Emotional benefits:

– Less stress on back and neck

– More energy throughout the day

– Improve your mood throughout the day

Tips on How to do Standing Stretch Correctly

– Stand with your back against a wall or sturdy object for balance

– Keep your feet about 3 feet apart and pivot to the left for one side stretch, pivot to the right for the other side stretch

– Use an office chair, table, etc. to increase standing height if necessary

– Hold each standing position for at least 30 seconds for best results

– If standing causes pain, sit down or prop your hips up on a chair or table

– Take standing breaks every hour to keep you energized throughout the day

– Don’t force your stretch if standing isn’t comfortable for you – it’s OK to sit instead

5 Basic Standing Stretch Routine For Beginners

Standing stretches can be tough for beginners, but they’re still doable. The standing stretches below are ones that I recommend for beginners to do, and they should help you out with your standing stretches routine.

Learn how to do stretching exercises for lower back pain relief. These stretches are easy and take just a few minutes, but will help you cope with tight muscles much more effectively than any other method.

1. Basic standing stretch

Stand with your back against a wall or sturdy object for balance. Keep your feet about 3 feet apart and pivot to the left for one side stretch, pivot to the right for the other side stretch.

After each standing position, try standing on both feet while arching your lower back slightly forward until the initial shock wears off and holding it there (more difficult/aggressive). Don’t force yourself into any standing positions that cause pain. Take standing breaks every hour to keep you energized throughout the day.

2. Standing knee stretch

Stand up straight while standing on both feet and gently press one of your knees forward until you feel a stretch in the back of your thigh/knee (you’ll also want to open and close the knee that’s extending towards the ground to make standing stretch exercises more effective). If standing causes pain, sit down or prop your hips up on a chair or table. Hold each standing position for at least 30 seconds for best results.

3. Low lunge standing back leg extended stretch

Place one foot behind you about 2-3 feet away from a wall or sturdy object. Keep standing on both feet while pressing down with one foot to lift yourself off the ground slightly so you’re standing on one foot. Extend your standing back leg until you feel a stretch in the standing calf/achilles area and hold it there (more difficult/aggressive). If standing causes pain, sit down or prop your hips up on a chair or table. Hold each standing position for at least 30 seconds for best results.

4. Low lunge standing back leg bent stretch

Start from the low lunge standing back leg extended stretch position, but keep standing on both feet while pressing down with one foot to lift yourself off the ground slightly so you’re standing on one foot. Keep standing while bending your standing back knee towards the ground until you feel a stretch in the lower thigh/knee area and hold it there (more difficult/aggressive). If standing causes pain, sit down or prop your hips up on a chair or table. Hold each standing position for at least 30 seconds for best results.

5. Low lunge standing front leg extended stretch

Start from the standing position with both of your feet together and stand on one foot while pressing down with that same foot to lift yourself off of the ground slightly. Keep standing while extending your standing front leg until you feel a stretch in the standing calf/Achilles area and hold it there (more difficult/aggressive). If standing causes pain, sit down or prop your hips up on a chair or table. Hold each standing position for at least 30 seconds for best results.

Standing stretch routine for intermediate/advanced people

1. Wall standing stretch

Stand with your back against a wall or sturdy object for balance, keep your feet about 3 feet apart and pivot to the left for one side stretch, pivot to the right for the other side stretch.

2. Back lunging standing calf stretch

Place one foot behind you about 2-3 feet away from a wall or sturdy object. Step back with your standing leg until you feel a stretch in the standing calf/achilles area and hold it there (more difficult/aggressive). If standing causes pain, sit down or prop your hips up on a chair or table.

3. Back lunging standing hamstring stretch

Place one foot behind you about 2-3 feet away from a wall or sturdy object. Extend forward for one side and bend backward slightly (holding onto something sturdy if possible) for the other side until you feel an opening/stretch throughout the muscles of the standing hamstring area and hold it there (more difficult/aggressive). Bend both legs to either side at around a 45-degree angle from standing straight up if this is too

So you’ve done your stretches, but are still feeling some back pain. This could be because of weak core muscles or tight hamstrings which can both cause back pain. A great way to do standing stretches is by using a mini ball and resistance bands for 10 minutes each day. If this sounds like something that would work for you, purchase the necessary equipment (by clicking the add to cart buttons below)

If you are looking for a way to relieve your back pain in just 5 minutes, then this blog post is perfect for you. We have provided the best standing stretches that will help release tension from your body and give relief to any aches or pains.

Next time you experience back pain, start doing these exercises today! You can purchase mini ball and resistance bands on my website too: JG PILATES | GET FIT DON’T QUIT

You may also want to check out my other blogs: 5 Fat Burning Exercises To Slim Your Hips That Won’t Kill Your Knees.Have any of these stretching techniques worked for relieving your own lower back discomfort? Let us know below in the comments section!

Jessica Guevara

Jessica Guevara

Hey there, I'm Jess and I worked for Pilates studios and gyms worldwide for over 9 years, gaining insights into designing the best core & pelvic floor workouts. I’ve managed to help thousands of busy moms achieve their flat stomach goals...After 9 years in this industry, I became known as waist cincher.
Jessica Guevara

Jessica Guevara

Hey there, I'm Jess and I worked for Pilates studios and gyms worldwide for over 9 years, gaining insights into designing the best core & pelvic floor workouts. I’ve managed to help thousands of busy moms achieve their flat stomach goals...After 9 years in this industry, I became known as waist cincher.

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