9 simple stretches to relieve back pain and boost strength

Long hours of sitting, poor posture, tight muscles, or even stress can make the back feel stiff, heavy, or sore. Back pain has become one of those everyday problems almost everyone deals with at some point. And once that discomfort kicks in, even simple movements start to feel harder than they should. Ever wondered why your back feels tight after a long day or why it aches the moment you wake up? A lot of it comes down to muscles that have not been stretched or activated enough. Gentle stretching can ease that tension, improve mobility, and support the spine, helping your back feel stronger over time.

Easy stretches for back pain

Here are 9 simple stretching exercises to relieve back pain and boost flexibility:

1. Bridge pose stretch

This stretch strengthens your glutes and lower back while gently stretching the hips, which is great for reducing stiffness from sitting too long. It also improves spinal stability and supports better posture. Follow these steps to perform it:

• Lie on your back with knees bent and feet hip-width apart.
• Keep your arms beside your body, palms facing down.
• Press your feet into the floor and lift your hips upward.
• Hold for 8–10 seconds while breathing steadily.
• Lower your hips slowly and repeat.

2. Seated forward bend

This stretch lengthens tight hamstrings and the entire back, which helps reduce lower back pain caused by shortened leg muscles. It also promotes relaxation and flexibility. Follow these steps to perform it:

• Sit with legs straight in front of you.
• Keep your spine tall and inhale deeply.
• Exhale and bend forward from the hips.
• Reach toward your feet without straining.
• Hold for 15–20 seconds and release.

3. Knee-to-chest stretch

A gentle way to release tension in the lower back and pelvis. “It improves blood circulation in the lumbar region and helps ease soreness,” explains fitness expert Yash Agarwal, founder of Yash Fitness. Follow these steps to perform it:

• Lie on your back with legs extended.
• Pull one knee toward your chest.
• Hold it with both hands.
• Stay for 15 seconds.
• Switch sides and repeat.

4. Cat-cow stretch

A great mobility exercise that increases flexibility in the spine and reduces stiffness. This dynamic spinal movement can improve posture and decrease chronic low-back pain. Follow these steps to perform it:

• Get on your hands and knees.
• Arch your back upward (cat).
• Then drop your belly and lift your chest (cow).
• Move slowly with your breath.
• Repeat 10–12 times.

5. Seated hamstring stretch

Tight hamstrings often trigger lower back pain. This stretch lengthens the back of the legs and reduces pain. Follow these steps to perform it:

• Sit on the floor with one leg extended.
• Fold the other leg inward.
• Bend forward from the hips toward the extended leg.
• Hold for 15–20 seconds.
• Switch legs.

6. Pelvic tilt

“Strengthens core muscles that support the spine and reduces lower-back stiffness,” says Agarwal. It is perfect for beginners and safe for daily practice. Follow these steps to perform it:

• Lie on your back with knees bent.
• Flatten your lower back against the floor.
• Tighten your stomach muscles.
• Hold for 5 seconds.
• Relax and repeat 10 times.

7. Lower back rotational Stretch (Lying)

This helps mobilize the spine and releases tension around the waist and lower back. It also reduces stiffness from poor posture. Follow these steps to perform it:

• Lie on your back with knees bent.
• Drop your knees to one side.
• Keep shoulders flat.
• Hold for 15 seconds.
• Switch sides.

8. Shoulder blade squeeze

It improves upper-body strength and corrects rounded shoulders. This stretch helps counterbalance long hours at a desk. Follow these steps to perform it:

• Sit or stand tall.
• Pull your shoulder blades together.
• Hold for 5 seconds.
• Release and repeat 10–12 times.
• Keep your neck relaxed.

9. Back flexion stretch

This stretch relieves tension across the entire spine and promotes relaxation. It is especially helpful before bed or after a long day. Follow these steps to perform it:

• Sit on your knees.
• Gently bend forward and reach your arms out.
• Rest your forehead on the floor.
• Breathe deeply for 20 seconds.
• Return to the starting position.

Adding these simple stretches to your daily routine can help you get rid of back pain and improve flexibility and strength!  Start slow, stay consistent, and let your body enjoy the benefits.