Back & Neck Pain Exercise Stretching Exercises for Your Back By Laura Inverarity, DO Laura Inverarity, PT, DO, is a current board-certified anesthesiologist and former physical therapist. Learn about our editorial process Laura Inverarity, DO Medically reviewed by Medically reviewed by Jason DelCollo, DO on April 18, 2020 Jason DelCollo, DO, board-certified in family medicine. He is associate faculty at Philadelphia College of Osteopathic Medicine as well as adjunct faculty with the Crozer Family Medicine Residency Program, and is an attending physician at Glen Mills Family Medicine in Glen Mills, Pennsylvania. Learn about our Medical Review Board Jason DelCollo, DO on April 18, 2020 Print 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 bdibdus Lie on your back with knees bent and your feet flat on the floor. Place your hands on the back of your thighs and pull your legs toward your chest. Pull until a gentle stretch is felt. Hold for 15 seconds. Return to the starting position. Repeat 9 more times. Knees to Chest Stretch for Low Back Muscles 2 Supine Twist Stretch Supine spinal twist. cirkoglu Lie on your back with your knees bent and feet flat on the floor. 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. Hold for 15 seconds. Return to the starting position. Repeat 9 more times. 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. Hold for 15 seconds. Return to the starting position. Repeat 9 more times. Spinal Twist Stretch 3 Prone Bridging Stretch Cal Crary/Taxi/Getty Images Lie on your stomach. Prop yourself up on your elbows extending your back. Start straightening your elbows, further extending your back. Continue straightening your elbows until a gentle stretch is felt. Hold for 15 seconds. Return to the starting position. Repeat 9 more times. 4 Supine Abdominal Draw In Stretch Lie on your back with your knees bent and feet flat on the floor. Push the small of your back down and into the floor by tightening your lower abdominal muscles. Hold for a count of 10. Return to starting position and repeat 9 more times. 5 Supine Butt Lift Stretch Ruth Jenkinson / Getty Images Lie on your back with your knees bent and feet flat on the floor. Push down through your feet as you slowing lift your bottom up off the floor. Hold for a count of 10. Return to starting position and repeat 9 more times. 6 Cat—Cow Stretch Ann Pizer Kneel down on the floor in an all-fours position on your hands and knees. Curl your back up toward the ceiling like an angry cat. Hold for a count of 5. Return to starting position. Pull your stomach down to the floor, hollowing out your back. Hold for a count of 5. Return to starting position. Repeat 9 more times. 7 Seated Forward Curl Stretch Sit in a chair with your feet flat on the ground. 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. Hold for a count of 10. Return to starting position and repeat 9 more times. 8 Side Stretch Stand up straight with your arms at your sides and your feet shoulder-width apart. Bend your trunk sideways to the left while sliding your left hand down your thigh and reaching your right arm over your head. Hold for a count of 10. Return to starting position. Now bend your trunk sideways to the right while sliding your right hand down your thigh and reaching your left arm over your head. Hold for a count of 10. Repeat 9 more times. Was this page helpful? Thanks for your feedback! Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit