Some effective back stretches include:
Knees-to-chest backstretchSupine twist back stretchProne bridging back stretchSupine abdominal draw-in back stretchSupine butt lift back stretchCat-cow back stretchSeated forward curl back stretchSide stretch
This article teaches you how to do each of these back exercises correctly and safely. Collectively, they work all of the major back muscles so you can support a healthy back, ease backache, and prevent future problems.
Doing between five and 10 minutes of activity, such as walking (preferred)Applying moist heat for 15 to 20 minutes before stretching
Lie on your back with your knees bent and your feet flat on the floor. Place your hands on the back of your thighs or below your knees and pull your legs toward your chest. Pull until you feel a gentle stretch. Hold for 15 seconds. Return to the starting position. Repeat 9 more times.
Lie on your back with your knees bent and feet flat on the floor. Keeping your back flat on the floor, rotate your hips to the left, lowering your legs down to the floor until you feel a gentle stretch. Hold for 15 seconds. Return to the starting position. Next, rotate your hips to the right, lowering your legs down to the floor until you feel a gentle stretch. Hold for 15 seconds. Return to the starting position. Repeat this sequence 9 more times.
Lie on your stomach. Prop yourself up on your elbows, extending your back. Start straightening your elbows, further extending your back. Continue straightening your elbows until you feel a gentle stretch. Hold for 15 seconds. Return to the starting position. Repeat 9 more times.
Lying on your back with your knees bent and feet flat on the floor. Pushing the small of your back down and into the floor by tightening your lower abdominal muscles. Holding for a count of 10. Returning to starting position. Repeat 9 more times.
Lie on your back with your knees bent and feet flat on the floor. Push down through your feet as you slowly lift your bottom off the floor. Hold for a count of 10. Return to starting position. Repeat 9 more times.
Kneel on the floor in an all-fours position on your hands and knees. Curl your back up toward the ceiling like an angry cat. Hold for a count of 5. Return to the starting position. Pull your stomach down to the floor, hollowing out your back. Hold for a count of 5. Return to the starting position. Repeat 9 more times.
Sit in a chair with your feet flat on the ground. Curl your neck, upper back, and low back forward until your chest is on your thighs and you can touch the ground with your hands. Hold for a count of 10. Return to the starting position. Repeat 9 more times.
Stand up straight with your arms at your sides and your feet shoulder-width apart. Bend your trunk sideways to the left while sliding your left hand down your thigh and reaching your right arm over your head. Hold for a count of 10. Return to the starting position. Now, bend your trunk sideways to the right while sliding your right hand down your thigh and reaching your left arm over your head. Hold for a count of 10. Repeat this sequence 9 more times.
Your provider can determine whether any of these back stretches could be harmful for you. They may also suggest seeing a physical therapist, who can make sure you’re doing everything properly and safely.
Back stretches and gentle activityMoist heat (compresses, heating pads, a shower)Massage therapySelf-massageAnti-inflammatory pain relievers like Advil (ibuprofen) or Aleve (naproxen)Topical pain relievers (creams, lotions, gels, patches, etc. )
