Back pain? It’s over with these 4 stretches…Make it a habit!

Back Pain? These 4 Gentle Stretches May Help — Make Them a Habit

Back pain is common and can come from muscle tension, posture, activity levels, or many other causes. Gentle stretching may help improve mobility, reduce stiffness, and relax tight muscles, especially when combined with good daily habits.

These stretches should feel comfortable—not painful. Stop if you feel sharp pain, numbness, or worsening symptoms.

1. Cat-Cow Stretch

Targets: Spine mobility and back stiffness

How to do it:

1. Start on your hands and knees.
2. Slowly arch your back upward while tucking your chin (cat position).
3. Then gently lower your belly and lift your chest (cow position).
4. Move slowly between the two positions.

Repeat: 8–10 times.

2. Child’s Pose

Targets: Lower back and hip relaxation

How to do it:

1. Kneel on the floor and sit back toward your heels.
2. Extend your arms forward.
3. Relax your forehead toward the floor.
4. Breathe slowly and let your back relax.

Hold: 20–30 seconds.

3. Knee-to-Chest Stretch

Targets: Lower back and hip muscles

How to do it:

1. Lie on your back with your knees bent.
2. Bring one knee gently toward your chest.
3. Hold, then switch legs.
4. Keep your lower back relaxed against the floor.

Hold: 15–30 seconds per side.

4. Gentle Spinal Twist

Targets: Lower back mobility

How to do it:

1. Lie on your back with knees bent.
2. Slowly lower your knees to one side while keeping shoulders relaxed.
3. Turn your head gently in the opposite direction if comfortable.
4. Repeat on the other side.

Hold: 15–30 seconds per side