Back Stretches

Is back pain putting a stop to your day? Below are six back stretches to help provided by Dr. David Dils at Dils Chiropractic in Carlisle, PA.

6 Stretches for Back Pain

For some, back pain is a constant companion in life. Working, sitting at a desk, cleaning, and even carrying in your groceries can lead to back pain – and back pain can make all of these tasks difficult to manage. Visiting a chiropractor is important, especially if you live with chronic back pain. However, there are some great back stretches shared by Dr. Dils at Dils Chiropractic in Carlisle, PA below that can help relieve pain in between visits.

Keep in mind that if you are experiencing pain, you will need to consult with a chiropractor to know which specific stretches are safe for you.

Knees to Chest

  • Lie on your back with your knees bent and feet on the floor.
  • Put your hands behind one knee and pull that knee to your chest, holding for about 15 seconds before slowly lowering it.
  • Repeat with the other knee.

Pelvic Tilt

  • While still on your back with feet on the floor, tighten your abdominal muscles. Your arms can be behind your head or by your sides.
  • Press your back to the floor, holding for 10 seconds before releasing.
  • Repeat up to 20 times for the best results.


  • Remaining on your back with knees bent and feet on the floor, lift up with your hips slowly while squeezing your buttocks.
  • Hold for 10 seconds before slowly lowering your back one vertebra at a time.
  • Repeat 5–10 times.


  • Roll onto your stomach, placing your legs tightly together.
  • Press down with your hands while slowly lifting the head and chest.
  • Tilt your head backward and breathe in deeply before lowering to the floor.
  • Repeat up to 10 times.


  • Raise up onto all fours, placing your knees directly beneath your hips and your wrists beneath your shoulders. Spread your fingertips for extra support.
  • While breathing in deeply, roll your head and tailbone up and let your stomach move downward.
  • Breathe out while rolling your back upwards like a cat, bringing your chin to your chest and tucking your pelvis.
  • Repeat at least five times.

Spinal Twist

  • Sit on a mat, keeping your back straight and your legs in front of you.
  • Put your left hand behind you and your right hand on your left knee, taking a deep breath.
  • Exhale as you gently twist your body to the left, allowing your head and neck to follow. This should not be forceful.
  • Take 3–5 breaths, then move back to the center.
  • Repeat on the right side.

For more back stretches and lasting relief from back pain, call (717) 241-6263 to schedule an appointment with Dr. Dils at Dils Chiropractic in Carlisle, PA.

Our Location

555 N Hanover St, Carlisle, PA, 17013

Office Hours

Find Out When We Are Open


9:00 am-6:00 pm


9:00 am-6:00 pm


9:00 am-6:00 pm


9:00 am-6:00 pm


9:00 am-6:00 pm


By Appointment