Stretches and Exercises to Relieve Upper, Mid and Lower Back Pain

I occasionally get back pain for various reasons but for some reason, today it was really bugging me. It was semi-painful and I know it's because I slacked off on being mindful about my posture throughout the day while at the computer. When I got home, I did a bunch of searching for some good stretches to relieve my back pain. I found quite a few but narrowed it down to a list I felt many of you would also benefit from.

Most of these stretching and exercise "guides" include the same types of stretches but each of them has their own way of presenting them (photos, videos, etc). The stretches (and yoga poses) that really helped me were the cat-cow pose, seated twist, cobra pose and child's pose. By the end of my stretching session, I was just alternating between the child's pose and cobra pose. I felt a lot better after.

As I said before, the following websites include different photos, videos, explanations, and additional resources related to stretching, exercising and wellness, one of which you might find more relevant to your needs for whatever reason.

Try These 7 Stretches to Relieve Upper Back Pain

Give your back the attention it deserves.

Dr. Rachel Tavel, PT, DPT, CSCSMen's Health

Beginner Programmer Posture Exercises - MIND Development & Design

Programmer’s notoriously have issues with tense muscles. Check out our 3 favorite programmer posture exercises; your back, wrists, and neck will thank you!

MINDMIND Development and Design, LLC

Mid Back Stretches: Release and Relieve

The mid back can be a difficult area to access, but these stretches will help ease pain, relieve tension, and improve mobility.

Suzanne HeynHealthline Media

Lower Back Stretches: 7 Essential Moves for Pain Relief & Strength

Conquer lower back pain and tightness with these seven stretches, complete with step-by-step instructions and modifications to meet your needs.

Emily CronkletonHealthline Media

5 Best Back Pain Stretches for Immediate Back Pain Relief

Because back pain can be so debilitating, many people seek out serious interventions (like surgery or heavy-duty pain killers) in order to alleviate their pain — but it turns out, all you might need is a simple stretching routine Most...

Team AspreyBulletproof

These Easy Stretches Will Calm Your Lower Back Pain

We could do a whole yoga class in child’s pose.

Meghan RabbittPrevention

Exercise and Back Pain

Learn why active back exercises – as opposed to rest – are often more effective in treating lower back pain.

Jonas Gopez, MDSpine-health

And finally, here's a  mindful stretching guide PDF  from Berkeley.

I hope you found these resources helpful especially since like me, I'm sure many of you spend a lot of time seated in front of a computer. Maybe I'll invest in one of those adjustable standing desks one day.

Let me know which stretch/exercise helped relieve your back pain. :)