Gentle stretching can help some types of back pain, especially if it’s related to muscle tightness or stiffness. However, no set of stretches can “end” back pain for everyone, since back pain has many possible causes.
Here are four commonly recommended stretches that many people find helpful:
- Cat–Cow stretch
- Start on your hands and knees.
- Alternate between rounding your back (cat) and gently arching it (cow).
- Repeat 8–10 times.
- Child’s Pose
- From hands and knees, sit your hips back toward your heels while reaching your arms forward.
- Hold for 20–30 seconds and breathe normally.
- Knee-to-Chest Stretch
- Lie on your back.
- Pull one knee toward your chest while keeping the other leg bent or straight.
- Hold for 20–30 seconds, then switch sides.
- Piriformis (Figure-4) Stretch
- Lie on your back with both knees bent.
- Cross one ankle over the opposite knee, then gently pull the supporting leg toward your chest.
- Hold for 20–30 seconds on each side.
Tips
- Stretch gently—you should feel mild tension, not sharp pain.
- Move slowly and avoid bouncing.
- Try these once or twice a day if they feel comfortable.
