Simple Exercises & Stretches for Lower Back Pain Relief

Simple Exercises & Stretches for Lower Back Pain Relief

Authored by Audrey on November 16, 2020

Wondering how to relieve lower back pain? You’re in good company. Back pain can be debilitating, but you may be able to manage and alleviate it with a specialized workout for back pain—and at Jack City, we know workouts! Our team has developed plenty of exercises to help lower back pain and upper body issues. Get started today to get your body BACK on track and feeling great with these lower back exercises for pain relief.

Not Sure What to Do for Lower Back Pain or Upper Back Problems?

If you’re on the lookout for back pain relief exercises, we imagine you’ve been feeling some discomfort lately. Unfortunately, you’re in pretty good company. Studies show that 8% of all adults suffer from chronic back issues and pain, while up to 80% of Americans will deal with some form of back pain eventually.

The good news is that since back pain is such a commonly experienced ailment, people have developed all sorts of tactics for management or relief. One of these is to engage in stretches for lower back pain or upper body discomfort.

If you’ve never tried any back pain relief exercises, you might be confused about where to start. That’s where your friends at Jack City Fitness come in. Not only do we frequently publish online guides to help you with pain-relieving stretches, but several of our coaches focus on functional patterns and pain management.

To get started, try some of the exercises outlined below. When you’re ready, give us a call and we can help you in person!

A Few Examples of Upper Back Pain Exercises

Your upper back and shoulders are crucial body parts and should be treated with respect. When they start aching or feeling painful, it’s time to take care of them. Try some of these stretches to keep your upper back and shoulders feeling healthy and strong.

Shoulder Rolls

Shoulder rolls are great stretches for neck and upper back pain, and can be done anytime, anywhere. To try a shoulder roll:

  • Stand up with your feet firmly planted on the ground.
  • Keep your arms to your sides.
  • Gently roll your shoulders backward at the same time. Aim for at least five rolls.
  • Bring your shoulders backward and repeat the entire sequence five times that way.

Child’s Pose

This yoga class may sound like it’s for kids, but it’s actually a really handy stretch for adults with aching backs! Though we’ve listed this particular stretch as one of our upper back pain exercises, a child’s pose will also help with your lower and mid-back discomfort. To perform this stretch:

  • Get onto all fours on your yoga mat or a comfortable surface. Keep your big toes together but spread your knees.
  • Tuck your bottom back and against your heels.
  • Raise your arms up and over your head and take a breath.
  • Bending from the waist, bring your upper body down until it’s resting between your legs and your arms stretch outward in front of you. Touch your head to the floor. This should feel nice and satisfying, rather than painful or overly stretched.
  • Hold this pose for at least 15 seconds.


Aside from the pleasant name, butterfly stretches are an excellent way to keep your upper back feeling comfortable and strong. To perform this stretch:

  • Stand up with your feet placed firmly on the ground. Bring your arms up, cross them over, and place your palms on each opposite shoulder.
  • Squeeze your elbows together.
  • Hold this pose for at least five seconds before releasing.
  • Repeat the process five more times.

Overhead Arm Reach

This seated stretch is perfect for when your upper back begins to ache while you’re at work, studying, or riding on a train or bus—you can do it from your seat! To perform the overhead arm reach:

  • Sit in a chair and plant your feet firmly on the ground. Face forward.
  • Bring your right arm up and into the air. Reach to the left with that arm and move your torso in the same direction—you’ll want to feel a stretching sensation in your right shoulder and lat.
  • Come back to a neutral position and then repeat at least five times.
  • Swap sides and repeat the entire process with your left arm.

Try a Lower Back Pain Workout

Anybody who has suffered a bout of lower back pain knows just how difficult it can make daily life. By trying a few targeted stretches for lower back pain, we hope you can find some relief. We also definitely recommend seeing a doctor or physical therapist if you are concerned about your back health. Our dedicated coach, Trish Barry, is a physical therapist who can make sure you’re on the right track.

Here are our favorite simple stretches for lower back pain:

Chair Rotations

Chair rotations, like the overhead arm reach, are the perfect stretch for when your back begins to ache when you’re glued to your seat. To give it a try:

  • Grab a chair and sit sideways, so the right side of your body rests against the back of the seat.
  • Plant your feet on the ground.
  • Twist your torso to the right and grab the back of the chair with both hands.
  • Lean into the stretch and hold for at least 10 seconds.
  • Swap sides and do the same thing again.
  • Repeat the entire process three more times.

The Yoga Squat

Yoga stretches are a fantastic way to manage all kinds of aches and pains in the body, the lower back included. This particular squat pose is fantastic for relieving pain in both your hips and lower back. To try it at home:

  • Stand with your feet shoulder-width apart.
  • Place your palms together.
  • Bend your knees and pull your bum toward the floor.
  • As you drop down, allow your elbows to bring your thighs apart for a deeper stretch.
  • Repeat 10 times.

Ready to Try More Stretches? Come and See Us!

Jack City Fitness is here for all Boise athletes. Not only do we offer a dynamic and modern 24-hour space for athletes to practice and hone all their skills, but we’re staffed with a crew of talented and passionate coaches who want to bring you to the next level. We’ve made it our mission to create a family here at Jack City, and that means one thing: looking out for our partners.

As our partner, you’re one of us, and you’ll be treated as a VIP. If you’re experiencing back pain, we want to help you find relief. In fact, our own Matt Nader runs a functional strength and conditioning program right here at Jack City, so that athletes can learn to move their bodies in ways that prevent injury and pain. As an athletic injury survivor himself, Matt is incredibly passionate about helping his peers work out and enjoy exercise without pain or risk. We highly recommend checking his classes out!

Not a Jack City partner yet? What are you waiting for?! Give us a call today or drop us a line—we’ll invite you to see for yourself why we’re Boise’s #1 place to get fit and feel great. During your FREE visit and tour, you’ll be able to learn about our many classes, coaches, and custom training offers, as well as try a complimentary fitness consultation. Plus, you can meet Matt and learn more about functional fitness. It’s all waiting for you here at Jack City…so let’s get moving!



You can win a chance to ask more questions privately, plus a chance to Win a FREE $325 in person or online Partnership!"