Back Pain? Try These 4 Gentle Stretches
Stretching can help some types of back pain, particularly when tight muscles and reduced mobility are contributing. But no four stretches can guarantee that back pain will disappear, and some causes need medical evaluation.
Knee-to-chest stretch
Lie on your back with your knees bent. Gently bring one knee toward your chest and hold for about 15–30 seconds. Switch sides.
Cat-cow stretch
Get on your hands and knees. Slowly round your back, then gently lower your belly and lift your chest. Move comfortably for 5–10 repetitions.
Pelvic tilts
Lie on your back with knees bent. Gently tighten your abdominal muscles and flatten your lower back against the floor. Hold for a few seconds, then relax. Repeat 8–12 times.
Gentle hamstring stretch
Lie on your back and raise one leg, keeping it as straight as comfortably possible. Hold behind the thigh and gently bring the leg toward you for 15–30 seconds. Don’t force the stretch.
Make it a habit
Try these once or twice daily, staying within a comfortable range. Stop if a stretch makes your pain significantly worse or causes new pain, numbness, or weakness.
Seek medical care promptly for back pain accompanied by new bowel or bladder problems, numbness around the groin, significant leg weakness, fever, unexplained weight loss, or pain following major trauma.
