Back Pain? These 4 Stretches May Help — Make Them a Habit
Regular gentle stretching can help improve flexibility, reduce muscle tightness, and support better movement. Stretching may not fix every cause of back pain, but it can be helpful for many people with mild muscle-related discomfort.
1. Knee-to-chest stretch
How to do it:
- Lie on your back with your knees bent.
- Bring one knee toward your chest and hold it gently.
- Hold for about 15–30 seconds, then switch sides.
May help with: Lower back tightness and stiffness.
2. Cat–cow stretch
How to do it:
- Start on your hands and knees.
- Slowly arch your back upward, then gently lower it while lifting your chest.
- Move slowly with your breathing.
May help with: Spinal mobility and reducing stiffness.
3. Child’s pose
How to do it:
- Kneel on the floor and sit back toward your heels.
- Reach your arms forward and relax your back.
- Hold for 20–30 seconds.
May help with: Relaxing the lower back and hips.
4. Gentle hamstring stretch
How to do it:
- Sit or lie down and gently straighten one leg.
- Lean forward slightly until you feel a mild stretch.
- Avoid forcing the movement.
May help with: Tight hamstrings that can contribute to back discomfort
