A great way to avoid back pain is by doing stretching exercises, since they stretch the muscles, joints, and bones, thus promoting fluid and blood flow. Stretches for back pain should include shoulder shrugs and flexibility movements for the triceps, arm, leg, trunk, and torso. To help you avoid back pain you should perform a daily stretching routine to help you stretch those muscles.

Here’s how to get started with stretches for back pain.

Shoulder shrugs: Starting with the shoulders, stand erect. Rest your hands upon the hips and shrug the shoulders. Rotate the shoulders in slow motion and to the back up to ten counts. Next, perform the same actions, rotating the shoulders in slow motion toward the front.

Triceps: Triceps are the extensor muscles, which require stretching to avoid tension. Stand erect and lift one  arm and rest the tips of your fingers on the shoulder. Use your free hand and push it against the opposite elbow. If possible, lower the fingers down the length of your back while pushing the elbow. Count to eight and perform the same actions on the opposite side.

Arms: Stand erect while keeping your feet at shoulder distance apart. Level the arms and stretch them outward in sync with the shoulders. Circle and bring the arms ahead. Count to ten and perform the same actions on the opposite side. Circle the arms as widely as possible.

Torso: Stand erect, keep your feet in alignment with the shoulders and gradually rotate your torso, starting at the waist and then stretching to one side. Stretch ahead and move your body in rotation to the opposite side. Extend back and around again to the opposite side. Continue on each side.

Trunk: Stand erect, keeping your feet in line with your shoulders and slightly apart. Bend the knees slightly. Lock the fingers behind the head, and bend starting at the waist, touching your right knee, joining it with the elbow on the right side. Next, rotate your trunk to the left and then touch your left knee. Extend backwards so you are standing erect again.

Once you are standing erect, move your feet slightly apart and bend the knees somewhat. Lift your arms to the height of your shoulders and grip the hands while turning to the side, starting at the waist. Hold, count to five and do the same on the opposite side. Next, keep the hips and legs motionless as you turn the upper section of your body only.

Stand erect, while extending the hands down at the sides. Bend the knees somewhat and gradually lift the arm as far as you can reach over the head. Slowly, glide the free arm down to the leg, and pull the arm so that it is over the head as high as you can reach. Push down and onto the thigh, returning to standing position. Continue on the opposite side and do three reps.

Stand erect, keeping the feet at length with your shoulders. Bend the elbows at the height of your shoulders. Join your fingertips and gently fling the arms toward the back, staying consistent with the height of the shoulders. Continue the action on each side, counting to ten as you move along.

These stretches for back pain, if done properly, are sure to bring you some relief.