A person stretching in the gym

Post-workout stretches to alleviate back pain

You’ve just enjoyed a fantastic workout, whether a record-breaking 10K run, an hour-long spinning session, or a couple of laps of the swimming pool.

What next?

It’s essential to stretch out after a good exercise session. Stretching causes your muscles to recover faster, helps you relax, and reduces the risk of injury. If you find you regularly suffer from back pain after an intensive workout, a good ten-minute stretch will do the world of good,

We’ve put together some of our favourite post-workout stretches for soothing achy backs. Give them a try next time you go to the gym, and let us know which is your favourite!

Looking for more exercises to reduce back pain? Check out this article!

Source: https://www.verywellfit.com/childs-pose-balasana-3567066

1. Child’s pose 

This gentle stretch is fantastic for not just stretching out your back, but your neck, shoulders, and hips too. The trick is to hold it for 20 to 30 seconds so you feel a light stretching sensation along your spine and lower back.

Learn how to do child’s pose

Source: https://www.verywellfit.com/cat-cow-stretch-chakravakasana-3567178

2. Cat-cow pose

With cat-cow pose, you start from a rounded position (like a cow) and go to an arched position (like a cat). By flexing and stretching the spine, you give your back a gentle workout, helping to reduce pain. If you’re uncomfortable getting on the ground for this one, you can do it on a chair instead!

Learn how to do cat-cow pose

Source: triloks – Getty Images

3. Knee-to-chest stretch

This stretch is fantastic for loosening the muscles in your lower back, helping you feel less tense after a good workout. Depending on your flexibility, you can either do each leg individually or bring both knees to your chest at the same time.

Learn how to do the knee-to-chest stretch

Source: https://www.verywellfit.com/seated-forward-bend-paschimottanasana-3567101

4. Seated forward fold

If you’ve ever tried to touch your toes, you’ll have a head start with this stretch! With the seated forward fold, you’re sitting and reaching out towards your feet. This gives your back an intensive stretch and feels really good.

Don’t panic if you can’t quite reach your toes; try and get as far as you can. Wrapping a towel or yoga strap around your feet can help.

Learn how to do the seated forward fold

Source: https://www.verywellfit.com/supine-spinal-twist-supta-matsyendrasana-3567125

5. Spinal twist stretch

This pose is incredibly relaxing; just be careful not to go to sleep! Doing the spinal twist stretch helps keep your spine flexible and also stretches the chest and waist.

Remember, like all the other stretches in this article, to do the exercise slowly. Stretching should always be comfortable and shouldn’t cause any pain.

Learn how to do the spinal twist stretch

The Fit Stretch: the easy way to stretch your back after exercise

We’ve looked at some fantastic post-workout exercises, but we’ve saved the best until last!

The Fit Stretch thoroughly stretches your back, strengthening your muscles, improving your posture, and helping you say goodbye to aches and pains for good. Use it for five minutes after your workout, and you’ll immediately feel the benefits.

Comfortable and hard-wearing, the Fit Stretch is easy to use and one-size-fits-all. Try it for 30 days, and if you don’t see any difference, we’ll give you your money back, no questions asked.

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