One of the most commonly addressed problems in my office is back pain.

These exercises you see below are basic back stretches that I think are effective.

If you can’t get on the floor, then do what you can on the bed.

Stretching Exercises for Your Back

By Laura Inverarity, DO  Medically reviewed by Jason DelCollo, DO

on April 18, 2020Print 

Day-to-day activities can often cause tight back muscles. Over time, this can result in significant back pain and increase your risk of a back injury.

Learn some exercises to stretch all of the major muscles of your back in a quick and effective way. Performing these stretches will help prevent back pain and assist in reducing present backaches.

Before starting any new stretching or exercise regimen, be sure to consult with your healthcare provider.1

Knees to Chest Stretch

Lie on your back with knees bent and your feet flat on the floor.

1. Place your hands on the back of your thighs and pull your legs toward your chest.
2. Pull until a gentle stretch is felt.
3. Hold for 15 seconds.
4. Return to the starting position.
5. Repeat 9 more times.

Knees to Chest Stretch for Low Back Muscles2

Supine Twist Stretch

Lie on your back with your knees bent and feet flat on the floor.

1. Keeping your back flat on the floor, rotate your hips to the left, lowering your legs down to the floor until a gentle stretch is felt.
2. Hold for 15 seconds.
3. Return to the starting position.
4. Repeat 9 more times.
5. Keeping your back flat on the floor, this time, rotate your hips to the right, lowering your legs down to the floor until a gentle stretch is felt.
6. Hold for 15 seconds.
7. Return to the starting position.
8. Repeat 9 more times.

Spinal Twist Stretch3

Prone Bridging Stretch

Lie on your stomach.

1. Prop yourself up on your elbows extending your back.
2. Start straightening your elbows, further extending your back.
3. Continue straightening your elbows until a gentle stretch is felt.
4. Hold for 15 seconds.
5. Return to the starting position.
6. Repeat 9 more times.

4

Supine Abdominal Draw In Stretch

Lie on your back with your knees bent and feet flat on the floor.

1. Push the small of your back down and into the floor by tightening your lower abdominal muscles.
2. Hold for a count of 10.
3. Return to starting position and repeat 9 more times.

5

Supine Butt Lift Stretch

Lie on your back with your knees bent and feet flat on the floor.

1. Push down through your feet as you slowing lift your bottom up off the floor.
2. Hold for a count of 10.
3. Return to starting position and repeat 9 more times.

6

Cat—Cow Stretch

Kneel down on the floor in an all-fours position on your hands and knees.

1. Curl your back up toward the ceiling like an angry cat.
2. Hold for a count of 5.
3. Return to starting position.
4. Pull your stomach down to the floor, hollowing out your back.
5. Hold for a count of 5.
6. Return to starting position.
7. Repeat 9 more times.

7

Seated Forward Curl Stretch

Sit in a chair with your feet flat on the ground.

1. 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.
2. Hold for a count of 10.
3. Return to starting position and repeat 9 more times.