Back pain? These 4 gentle movements may help
The claim that four stretches will make back pain “over” is too strong. Many episodes of uncomplicated low-back pain improve with time, and staying gently active can help recovery. The right exercises depend on the cause of the pain.
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nhs.uk
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Here are four commonly used movements:
1. 🛏️ Knee-to-chest stretch
Lie on your back with your knees bent.
Gently bring one knee toward your chest.
Hold for about 5–10 seconds, then switch sides.
Repeat several times, staying within a comfortable range.
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Guy’s and St Thomas’ NHS Trust
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2. 🔄 Gentle knee rolls
Lie on your back with both knees bent and feet supported.
Slowly let your knees move toward one side.
Return to the center and repeat on the other side.
Don’t force the rotation.
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Guy’s and St Thomas’ NHS Trust
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3. 🐈 Cat–cow/back mobilization
Start on your hands and knees.
Slowly round your back, then gently reverse the movement.
Keep the movement controlled and comfortable.
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The Dudley Group NHS Foundation Trust
4. 🧘 Bottom-to-heels stretch
Start on hands and knees.
Slowly move your hips backward toward your heels while extending your arms forward.
Stop if it increases your pain.
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Guy’s and St Thomas’ NHS Trust
Make it a habit: gentle movement a little and often is generally preferable to prolonged bed rest. If an exercise significantly increases your pain, stop and seek professional advice.
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nhs.uk
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🚨 Get urgent medical help if
Back pain occurs with numbness around the genitals/anus, new bladder or bowel problems, weakness or numbness in both legs, chest pain, or follows a serious accident.
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nhs.uk
If the pain is persistent, worsening, or interfering with everyday activities, arrange a medical assessment rather than relying solely on stretches.
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