Top 5 Chiropractic Stretches for Back Pain – By A Chiropractor

Back pain can affect anyone, whether you’re athletic or sedentary. It can disrupt your daily routine and leave you exhausted and unable to move around quickly.

The good news is that specific stretches are an effective way to treat back pain naturally. They focus on strengthening the spine, muscles, and joints while realigning them in optimal positions for improved mobility and flexibility.

As one of the best chiropractors in Columbus, Ohio, we have our favorite chiropractic stretches for relieving back pain quickly!

Read on to find out which stretches work best for targeting specific areas of discomfort so that you can move more freely again soon!

90/90 Hip Stretch

Taking time every day to stretch can make a big difference in your flexibility, range of motion, and muscle tightness.

The 90/90 hip stretch is an effective way of increasing mobility and strengthening the muscles around the hip joint, which is especially beneficial if you sit or stand for extended periods throughout your day.

To begin, find a comfortable seated position with one leg tucked back at 90º and the other outstretched at 90º. Ensure both hips remain in contact with the ground while keeping your spine tall and relaxed.

As you hold this stretch, you will gradually feel a pleasant deep, lengthening sensation in your outer thigh and hip – it should be gentle but persistent.

Taking 3-5 breaths at each side gives your body just enough time to release stored tension and relax its grip on those tight muscles before switching sides to do the same.

Over time, adding the 90/90 hip stretch into your regular stretching routine will help improve flexibility and increase strength around the hips for better posture overall.

Frog Stretch

The frog stretch is a great way to increase flexibility in the hips, groin, and inner thighs. It’s easy to do without equipment and can be done anytime, anywhere. Start by sitting with your legs spread wide and feet pointing outwards (like a frog). Keep your back straight and keep breathing steadily throughout the exercise. Lower your chest towards your legs as far as you can to deepen the stretch, then hold for 10-15 seconds before slowly returning to starting position. The frog stretch helps to improve the range of motion for squats, lunges, and other leg exercises— making it an essential part of any athletics or fitness program.

Cat-cow Stretch

The cat-cow stretch is one of the most beneficial stretches for many people. Not only does it help increase flexibility in the back and abdominal muscles, but it can also be quite relaxing. To perform this stretch, you should start with your hands and knees on a comfortable surface. Gently arch your back like a cat while exhaling, then gently round your back while inhaling like a cow.

This can be repeated several times to see a further benefit. Additionally, this movement can help improve posture, alleviate stiffness and increase body awareness, making other exercises more enjoyable.

Mckenzie extension stretch

Mckenzie Extension Stretch is a great way to target your lower back muscles, helping you achieve a more relaxed and comfortable posture. This exercise involves lying on the floor with one knee bent and the other leg extended.

You lift your chest off the ground, hold it for thirty seconds, and slowly lay back down. It is important to remember to keep your shoulders pressed down onto the ground throughout this movement.

This stretch can help relieve tension in the low back area and improve posture and increase overall muscle strength. The Mckenzie Extension Stretch is accessible for everyone, no matter their fitness level; it’s simple but effective!

Knee to chest Stretch

The Knee to Chest stretch is a great exercise to help improve your flexibility and reduce tension in your lower back and hips. This simple and easy-to-do exercise is perfect for any fitness level, as it can be done while sitting, standing, or even lying down. To perform the knee-to-chest stretch:

  • Bring your leg up towards your chest while keeping it straight.
  • Ensure you pull from your hip instead of jerking from the knee to prevent injury. When done correctly, you should feel a gentle stretching sensation in the front of your thigh and hip.
  • Hold for at least 10 seconds, then release and switch legs.

Performing this stretch regularly will help increase flexibility and make everyday activities easier.


We sincerely hope this article on chiropractic stretches for back pain was enjoyable. Please get the advice of a chiropractor near me before performing any of these exercises if you are currently experiencing back pain.

Always pay attention to what your body is telling you and put an end to whatever makes you feel uneasy. We hope you can get some relief from the pain in your back soon!

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About the Author


Eddie Miller

Eddie is an Associate Editor in London, UK. He coordinates client content and sponsored articles. Eddie has two Masters in language and spent half his life in the teaching field. He now owns an Amazon business and runs a wooden DIY workshop.