You probably don’t think about how much your back does — until it starts to hurt.
The good news? A few simple stretches can help with your back pain, improve flexibility and even help you build strength.
Hanbing Zhou, MD, a spine surgeon at the Bone & Joint Institute at Hartford Hospital, shares expert-approved stretches to help you move more comfortably – starting today.
Back pain has many possible causes.
Back pain is common — but what’s causing yours?
We asked Dr. Zhou to break down some of the most common culprits:
- Strained muscles: Heavy lifting or sudden movements can overwork your back.
- Poor posture: Slouching puts extra stress on your neck, shoulders and lower back.
- Arthritis: This can affect the lower back and lead to spinal stenosis.
- Herniated discs: When a disc bulges or ruptures, it can press on nearby nerves.
- Spinal stenosis: A narrowed spinal canal can put pressure on nerves, causing discomfort.
“If your back pain comes from issues with joints, ligaments or discs, you might feel worse when you sit, bend or lift,” explains Dr. Zhou. “Luckily, movement – including stretching – can help relieve stiffness and improve flexibility.”
> Related: 5 Surprising Causes of Back Pain
5 stretches that help your back pain.
1. Child’s pose.
This classic yoga pose gently releases tension in your lower back, spine and shoulders.
“Child’s pose helps loosen tight muscles and improve flexibility while promoting relaxation,” says Dr. Zhou. “Hold for up to a minute and breathe deeply to release tension.”
2. Knee-to-chest stretch.
Loosen up a stiff lower back while relaxing your hips and glutes with this simple move.
“This stretch gently relieves tension and improves mobility,” says Dr. Zhou. “Pull one knee toward your chest, hold for 30 seconds, then switch sides.”
> Related: 4 Signs It’s Time to See a Doctor for Your Back Pain
3. Piriformis stretch.
Tight glutes? This deep stretch can help, especially if you have sciatic nerve discomfort.
“Stretching the piriformis muscle can ease tension and improve mobility,” says Dr. Zhou. “Cross one ankle over the opposite thigh, pull your leg toward your chest, and hold for 30 seconds before switching.”
4. Seated spinal twist.
This stretch is a great way to improve spinal mobility and relieve stiffness in your back, glutes and hips.
“This stretch releases tension in the spine and encourages flexibility,” says Dr. Zhou. “Sit with one leg crossed over the other, place your opposite arm on your thigh, and gently twist. Hold for up to a minute, then switch sides.”
5. Pelvic tilt.
Looking to strengthen your core, improve posture and ease lower back tension? Try this.
“This small but effective movement stabilizes the spine and reduces discomfort over time,” says Dr. Zhou. “Press your lower back into the floor, hold for up to 10 seconds, then relax and repeat.”
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When to see a doctor.
“If stretching is easing your back pain, improving flexibility and reducing stiffness, keep it up,” says Dr. Zhou.
But if you experience any of these symptoms, check in with your doctor:
- Constant, intense or worsening pain, especially at night.
- Pain that spreads down one or both legs, especially below the knee.
- Weakness, numbness or tingling in your legs.
- Pain that’s interfering with daily activities.
“Listen to your body,” adds Dr. Zhou. “Stretching works best when done consistently, but don’t push too hard. If your back pain isn’t improving, see a doctor so we can help.”
