6 Stretches to Minimize Back Pain

JamesBack & Neck, Stretches & Warm-Ups


Back pain can be debilitating and extremely frustrating, and there are many reasons that can cause back pain, but one of the common causes is decreased flexibility. Stretching your body through active movements and static stretches can be the key to keeping a well-balanced musculoskeletal system and alleviating lower back pain. However, it is important to note that stretching should be done safely and without causing any pain or injury. It is a gradual process that requires repetition and time.  


Correct Stretches for Back Pain Relief 

When done correctly, stretching can increase blood flow and range of motion and reduce the risk of injury. It is important to consult a therapist or a medical professional if you experience any injuries or discomfort while stretching. 


Tips for Safe Stretching

  • Maintain a static position and avoid bouncing.
  • Stretching is not a starter or warm-up. Stretch after warming up or engaging in any physical activity.
  • Hold each stretch for 35-55 seconds.
  • If you feel any pain during the stretch, reduce the tension to a more comfortable position. Remember, tension is good, but pain is bad.
  • Set a schedule for stretching and do it regularly to improve your range of motion and blood flow. 



1. Prayer Stretch

Prayer Stretch
  • Kneel on all fours, with your hands directly under your shoulders and your knees directly under your hips. 
  • Slowly move your hips backward, reaching the buttocks to your heels. Let your tailbone be heavy and drop down to the floor. Reach your hands in front of you to increase the stretch. 
  •  Hold the position for 30 seconds, then relax. Repeat the stretch 3 times. 

2. Quadratus Lumborum Stretch

Quadratus Lumborum Stretch
  • Kneel on all fours, with your hands directly under your shoulders and your knees directly under your hips. 
  • Slowly move your hips backward, reaching the buttocks to your heels. Let your tailbone be heavy and drop down to the floor. 
  • Reach your hands to the right. Hold the position for 30 seconds, then relax. Repeat 3 times. 
  • Reach your hands to the left. Hold the position for 30 seconds, then relax. Repeat 3 times.

3. Double Knee to Chest

Double Knee to Chest
  • Lie on your back. 
  • Bring both knees toward your chest by holding them with your hands. Keep pulling until you feel a comfortable stretch in your lower back.  
  • Hold this position for 30 seconds while relaxing your body. Repeat 3 times.

4. Cat and Cow

Cat and Camel
  • Start on all fours with your hands directly under your shoulders and your knees directly under your hips. 
  • Push down through your hands to round your back. Relax your head down and point your tailbone to the floor. 
  • Then, reach your head and tailbone towards the ceiling to arch your back. Make sure you draw your belly button to your spine to support your core. 
  • Repeat 10 times and do 2 sets.

5. Knee Drops

Knee Drops
  • Lie on your side with your hips and knees bent and your head supported. Reach your arms out in front of you with your hands together. 
  • Draw the shoulder blade of the top arm back and unfold your arm toward the floor behind you. Let your fingers trail along your arm and chest as the arm opens. Also, follow your fingers with your gaze during this movement. Let the spine rotate and chest open, but keep the knees together as much as possible. Relax and breathe for a moment, feeling the spiral of your spine. 
  • To return to the starting position, bend at the wrist and let your fingers start tracing back along your chest. Follow your fingers with your gaze. As your hand crosses your chest, rotate your spine back so the shoulders are stacked. Reach the fingers of your top arm slightly past the hand of the bottom arm. 
  • Repeat 10 times on both sides.

6. Trunk Rotations

Trunk Rotations
  • Lie on your back with your knees bent and your feet on the floor. Make sure your feet and knees are separated and hip-width apart.  
  • Slowly let the right knee relax towards the ground and then let the left knee follow. Keep the twist throughout your torso, and don’t over-extend your lower back. Draw the belly button down as your left knee returns to the starting position, followed by your right knee. Repeat to the other side. 
  • Repeat 10 times and do 2 sets.



Reducing Back Pain with Physical Therapy

Back pain, often attributed to decreased flexibility, can be alleviated through regular and safe stretching. Incorporating these six stretches into your routine can contribute significantly to minimizing back pain and promoting a healthier musculoskeletal system. Remember to breathe deeply and hold each stretch for the recommended time. Embracing the benefits of stretching, not only for immediate relief but also for long-term musculoskeletal well-being, can enhance blood flow, increase range of motion, and reduce the risk of injury. Make stretching a consistent part of your routine and allow for gradual progress over time.