Back Pain? Try These 4 Gentle Stretches 🧘♀️
Stretching can help some types of back pain, particularly when stiffness or muscle tightness is contributing. No stretch can guarantee that back pain will disappear, and stretching shouldn’t cause sharp or worsening pain.
Knee-to-chest stretch
Lie on your back and gently bring one knee toward your chest. Hold for about 15–30 seconds, then switch sides.
Cat-cow stretch
On your hands and knees, slowly round your back and then gently arch it. Move comfortably rather than forcing the range.
Child’s pose
From hands and knees, gradually sit your hips toward your heels while reaching your arms forward. Stop if it increases your pain.
Gentle pelvic tilts
Lie on your back with knees bent. Gently tighten your abdominal muscles and flatten your lower back toward the floor, then release.
Make it a habit
Try gentle movement for 5–10 minutes once or twice a day, provided it feels comfortable. Walking and strengthening exercises can also be important for long-term back health.
🚨 Know when stretching isn’t appropriate
Seek urgent medical care for back pain accompanied by new weakness or numbness in both legs, numbness around the genitals or anus, difficulty controlling your bladder or bowel movements, or severe pain following a significant injury. These can indicate a serious problem.
If your pain is persistent, worsening, or repeatedly returning, have it evaluated rather than relying solely on stretches.
