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Try These Stretches If You Struggle with Chronic Pain

Try These Stretches If You Struggle with Chronic Pain

Chronic pain affects about 60 million people worldwide, so if you suffer from it, you’re far from alone. It can negatively impact your daily life as well as your overall well-being. Whether you suffer from issues like cancer pain, chronic pain syndrome (CPS), complex regional pain syndrome (CRPS), or fibromyalgia, we can help.

While seeking our professional guidance at Regenerative Spine and Pain Institute in Plainsboro Township and Manalapan, New Jersey, is important, Dr. Ronak D. Patel and our team want you to know that stretching can play a vital role in helping with your pain. 

Stretches to help with your pain

We recommend incorporating the following into your routine to help significantly alleviate your discomfort and improve flexibility:

Hamstring stretch

Sit on the floor, extending one leg while keeping the other bent. Then lean forward and reach for your toes while keeping your back as straight as possible. This stretch relieves tension in your lower back and helps with hip flexibility, easing discomfort in these areas.

Child's pose

Kneel on the floor, then sit back, extending your arms forward while lowering your chest toward the ground. This yoga pose elongates the spine, stretches the back muscles, and offers relief if you have lower back pain.

Cat-cow stretch

Get on your hands and knees, arching your back upward like a cat and then lowering your belly while lifting your head and tailbone (cow position). This gentle motion helps increase flexibility and mobility in your spine, easing back pain.

Chest opener stretch

Stand tall, clasping your hands behind your back, then lift your arms gently away from your body. This stretch counters the hunched posture many experience due to prolonged sitting, offering relief for tight chest muscles and upper back discomfort.

Piriformis stretch

Lie on your back, bend one knee, and place your ankle over your opposite thigh. Pull your resting leg toward your chest until you start to feel a stretching sensation in your buttocks. This stretch targets the piriformis muscle, often linked to sciatic nerve pain.

Neck and shoulder stretch

Gently tilt your head to one side, holding for a few seconds, then switch sides. Roll your shoulders backward and forward to release tension. These movements alleviate neck and shoulder stiffness often associated with chronic pain.

Calf stretch

Face a wall while standing. Then place your hands against it, and step one foot back while keeping it straight. Lean forward until you feel the stretch in your calf muscle. This stretch helps reduce tightness in your calves, which can contribute to lower body discomfort.

Consistency is key

When it comes to managing chronic pain with stretching, you need to make it part of your daily routine. Start slowly and gradually increase intensity while paying attention to your body's feedback. If a stretch causes sharp pain, stop immediately and consult with a health care professional from our team.

Incorporating these stretches into a daily routine, alongside proper hydration, adequate rest, and a balanced diet, can significantly contribute to managing your chronic pain. However, individual needs vary, so it's advisable to consult with us for personalized guidance and to ensure these stretches are suitable for your specific condition.


Combining our professional advice with regular stretching can pave the way to a more comfortable, mobile, and pain-free life. If you suffer from chronic pain and want to learn more, reach out to our team by phone or click here to book an appointment online today.

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