“Back Pain? It’s Over With These 4 Stretches” — What Actually Helps
Gentle stretching and movement can help some types of back pain, but four stretches can’t guarantee that your pain will disappear. The right exercises depend on the cause of the pain. Staying active and gradually returning to normal activities are generally recommended rather than prolonged bed rest.
Four gentle movements to try
1. Knee-to-chest stretch
Lie on your back with your knees bent. Slowly bring one knee toward your chest, hold briefly, then switch sides. Don’t force the movement.
2. Knee rolls
Lie on your back with both knees bent and gently lower them from side to side while keeping your upper body relaxed. This provides gentle spinal movement.
3. Pelvic tilts
Lie on your back with knees bent. Gently tighten your abdominal muscles and flatten your lower back toward the floor, then relax.
4. Gentle walking
While not technically a stretch, regular walking is often more useful than remaining still. Build up gradually according to what you can comfortably tolerate.
⚠️ Don’t push through worsening pain
Move slowly and stay within a comfortable range. Stop an exercise if it significantly increases your pain, particularly if pain starts traveling farther down a leg.
And seek urgent medical attention for back pain accompanied by new bladder or bowel problems, numbness around the genitals/anus, or weakness/numbness in both legs.
