Back Pain? These 4 Stretches May Help — Make Them a Habit
Gentle stretching can help many people with muscle tightness, stiffness, and reduced mobility. It is not a guaranteed cure for all back pain, but a regular routine may improve flexibility and comfort.
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 15–30 seconds, then switch sides.
- Repeat 2–3 times.
May help with: Lower back tightness and gentle spinal mobility.
2. Cat–cow stretch
How to do it:
- Get on your hands and knees.
- Slowly round your back upward (cat position).
- Then gently arch your back while lifting your head slightly (cow position).
- Repeat slowly for 30–60 seconds.
May help with: Loosening the spine and reducing stiffness.
3. Child’s pose
How to do it:
- Kneel on the floor and sit back toward your heels.
- Stretch your arms forward.
- Relax and breathe slowly.
- Hold for 20–60 seconds.
May help with: Relaxing back and hip muscles.
4. Hip flexor stretch
How to do it:
- Kneel with one foot forward.
- Keep your back straight and gently move your hips forward.
- Hold for 15–30 seconds on each side.
May help with: Tight hip muscles that can contribute to lower back strain
