9 simple stretches to relieve back pain and boost strength | XpertsReviews.com

Long hours spent sitting, poor posture, tight muscles or even stress can make the back stiff, heavy or painful. Back pain has become one of those everyday problems that almost everyone faces at some point. And once that discomfort sets in, even the simplest movements start to feel more difficult than they should. Have you ever wondered why your back feels tight after a long day or why you have pain when you wake up? A lot of this is due to muscles that haven’t been stretched or activated enough. Gentle stretches can relieve this 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 increase 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 for too long. It also improves spinal stability and promotes better posture. Follow these steps to run it:

• Lie on your back with your knees bent and your feet hip-width apart.
• Keep your arms alongside your body, palms down.
• Press your feet on the floor and lift your hips upward.
• Hold the position for 8 to 10 seconds while breathing evenly.
• Slowly lower your hips and repeat.

2. Seated Forward Curve

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 run it:

• Sit with your legs straight in front of you.
• Keep your spine tall and inhale deeply.
• Exhale and bend forward from the hips.
• Reach 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 relieve pain,” says Yash Agarwal, fitness expert and founder of Yash Fitness. Follow these steps to run it:

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

4. Cat-cow stretch

A great mobility exercise that increases spinal flexibility and reduces stiffness. This dynamic movement of the spine can improve posture and reduce chronic lower back pain. Follow these steps to run it:

• Get on all fours.
• Arch your back upwards (cat).
• Then lower your stomach and lift your chest (cow).
• Move slowly with your breathing.
• Repeat 10 to 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 run it:

• Sit on the floor with one leg extended.
• Bend the other leg inward.
• Lean forward from the hips toward the extended leg.
• Hold for 15 to 20 seconds.
• Change legs.

6. Pelvic tilt

“Strengthens the 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 run it:

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

7. Rotating Lower Back Stretch (Lying)

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

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

8. Compression of the scapula

It improves upper body strength and corrects rounded shoulders. This stretch helps counterbalance long hours spent at the office. Follow these steps to run it:

• Sit or stand up straight.
• Bring your shoulder blades together.
• Hold for 5 seconds.
• Release and repeat 10 to 12 times.
• Keep your neck relaxed.

9. Back Flexion Stretch

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

• Sit on your knees.
• Gently lean forward and straighten your arms.
• Place 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 get rid of back pain and improve your flexibility and strength! Start slowly, stay consistent, and let your body reap the benefits.