Knowing how to stretch your back can help you ease pain and improve your range of motion. This can help you perform better in competitive sports or reduce the risk of injury from everyday activities.Over time, muscle tension can cause significantback painand increase your risk of aback injury. Routinely performing back stretches can help ward these issues off.Avoid pushing past your pain limit when stretching. Listen to your body which will help ultimately lead to a calmer nervous system.Take special care when stretching during pregnancy. The hormones supporting your pregnancy could lead to overstretching or injury. Talk to your healthcare provider about any questions you have.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 stretchYou can perform these exercises when your back hurts to ease abackache, or do them toprevent future problems.Warming Up Your MusclesStretching cold muscles can lead to injury. Always warm up first:Do between five and 10 minutes of activity, such as walking (preferred)Apply moist heat for 15 to 20 minutes before stretching
Knowing how to stretch your back can help you ease pain and improve your range of motion. This can help you perform better in competitive sports or reduce the risk of injury from everyday activities.
Over time, muscle tension can cause significantback painand increase your risk of aback injury. Routinely performing back stretches can help ward these issues off.
Avoid pushing past your pain limit when stretching. Listen to your body which will help ultimately lead to a calmer nervous system.Take special care when stretching during pregnancy. The hormones supporting your pregnancy could lead to overstretching or injury. Talk to your healthcare provider about any questions you have.
Avoid pushing past your pain limit when stretching. Listen to your body which will help ultimately lead to a calmer nervous system.
Take special care when stretching during pregnancy. The hormones supporting your pregnancy could lead to overstretching or injury. Talk to your healthcare provider about any questions you have.
Some effective back stretches include:
You can perform these exercises when your back hurts to ease abackache, or do them toprevent future problems.
Warming Up Your MusclesStretching cold muscles can lead to injury. Always warm up first:Do between five and 10 minutes of activity, such as walking (preferred)Apply moist heat for 15 to 20 minutes before stretching
Warming Up Your Muscles
Stretching cold muscles can lead to injury. Always warm up first:Do between five and 10 minutes of activity, such as walking (preferred)Apply moist heat for 15 to 20 minutes before stretching
Stretching cold muscles can lead to injury. Always warm up first:
Knees-to-Chest Back StretchbdibdusTo perform the knees-to-chest back stretch: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.Do a total of 10 times.
Knees-to-Chest Back Stretch
bdibdus
To perform the knees-to-chest back stretch:
Supine Twist Back StretchcirkogluTo do the supine twist back stretch: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.
Supine Twist Back Stretch
cirkoglu
To do the supine twist back stretch:
Prone Bridging Back StretchCal Crary / Taxi / Getty ImagesTo perform the prone bridging back stretch: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 nine more times.
Prone Bridging Back Stretch
Cal Crary / Taxi / Getty Images
To perform the prone bridging back stretch:
Supine Abdominal Draw-In Back Stretch
Justin Pumfrey / Getty Images
Supine Butt Lift Back StretchRuth Jenkinson / Getty ImagesFor thesupinebutt lift back stretch: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 nine more times.
Supine Butt Lift Back Stretch
Ruth Jenkinson / Getty Images
For thesupinebutt lift back stretch:
Cat-Cow Back StretchAnn PizerTo do the cat-cow back stretch: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.Complete a total of 10 times.
Cat-Cow Back Stretch
Ann Pizer
To do the cat-cow back stretch:
Seated Forward Curl Back StretchOliver Wu / Getty ImagesTo perform the seated forward curl back stretch: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 nine more times.
Seated Forward Curl Back Stretch
Oliver Wu / Getty Images
To perform the seated forward curl back stretch:
Side StretchElizaveta Starkova / Getty ImagesFor the side stretch: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 nine more times.
Side Stretch
Elizaveta Starkova / Getty Images
For the side stretch:
Other Ways to Loosen a Tight Back
Many healthcare providers recommend trying other treatments for back pain before using medication. Options that can help loosen the back include:
Ananti-inflammatory dietmay also be of some benefit for tight muscles.Sticking to foods such as those on the Mediterranean diet, which emphasizes fish, vegetables, and olive oil, may reduce chronic inflammation to help with back pain.
Summary
While these back stretches are generally safe and helpful, they may not be right for you. Talk to your healthcare provider about this or any other exercise regimen before getting started.
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.
3 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sudhakaran P.Acupuncture for Low-Back Pain.Med Acupunct. 2021;33(3):219-225. doi:10.1089/acu.2020.1499Foley C, Litscher G.The biggest obstacle to the integration of acupuncture: the meaning of qi from the ancients to Einstein.Medical Acupuncture. Published online August 10, 2023:acu.2023.0054. doi:10.1089/acu.2023.0054U.S. Department of Defense.Complementary Alternative Medicine for Low Back Pain.
3 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sudhakaran P.Acupuncture for Low-Back Pain.Med Acupunct. 2021;33(3):219-225. doi:10.1089/acu.2020.1499Foley C, Litscher G.The biggest obstacle to the integration of acupuncture: the meaning of qi from the ancients to Einstein.Medical Acupuncture. Published online August 10, 2023:acu.2023.0054. doi:10.1089/acu.2023.0054U.S. Department of Defense.Complementary Alternative Medicine for Low Back Pain.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Sudhakaran P.Acupuncture for Low-Back Pain.Med Acupunct. 2021;33(3):219-225. doi:10.1089/acu.2020.1499Foley C, Litscher G.The biggest obstacle to the integration of acupuncture: the meaning of qi from the ancients to Einstein.Medical Acupuncture. Published online August 10, 2023:acu.2023.0054. doi:10.1089/acu.2023.0054U.S. Department of Defense.Complementary Alternative Medicine for Low Back Pain.
Sudhakaran P.Acupuncture for Low-Back Pain.Med Acupunct. 2021;33(3):219-225. doi:10.1089/acu.2020.1499
Foley C, Litscher G.The biggest obstacle to the integration of acupuncture: the meaning of qi from the ancients to Einstein.Medical Acupuncture. Published online August 10, 2023:acu.2023.0054. doi:10.1089/acu.2023.0054
U.S. Department of Defense.Complementary Alternative Medicine for Low Back Pain.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
