Stretching Exercises for Your Back

By
Laura Inverarity, DO
Laura Inverarity, PT, DO, is a current board-certified anesthesiologist and former physical therapist.
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Laura Inverarity, DO
Updated on March 31, 2019

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.

1

Knees to Chest Stretch

Woman does the double legged stretch.
bdibdus
  1. Lie on your back with knees bent and your feet flat on the floor.
  2. Place your hands on the back of your thighs and pull your legs toward your chest.
  3. Pull until a gentle stretch is felt.
  4. Hold for 15 seconds.
  5. Return to the starting position.
  6. Repeat 9 more times.
2

Supine Twist Stretch

A woman in the supine position twists her spine by bringing her knees to one side.
Supine spinal twist. cirkoglu
  1. Lie on your back with your knees bent and feet flat on the floor.
  2. 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.
  3. Hold for 15 seconds.
  4. Return to the starting position.
  5. Repeat 9 more times.
  6. 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.
  7. Hold for 15 seconds.
  8. Return to the starting position.
  9. Repeat 9 more times.
3

Prone Bridging Stretch

woman doing cobra yoga position

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

Supine Abdominal Draw In Stretch

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Push the small of your back down and into the floor by tightening your lower abdominal muscles.
  3. Hold for a count of 10.
  4. Return to starting position and repeat 9 more times.
5

Supine Butt Lift Stretch

Woman in leggings and sleeveless top performing back bridge stretching exercise, lying on floor, side view
Ruth Jenkinson / Getty Images
  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Push down through your feet as you slowing lift your bottom up off the floor.
  3. Hold for a count of 10.
  4. Return to starting position and repeat 9 more times.
6

Cat—Cow Stretch

Cat Cow Stretch
Ann Pizer
  1. Kneel down on the floor in an all-fours position on your hands and knees.
  2. Curl your back up toward the ceiling like an angry cat.
  3. Hold for a count of 5.
  4. Return to starting position.
  5. Pull your stomach down to the floor, hollowing out your back.
  6. Hold for a count of 5.
  7. Return to starting position.
  8. Repeat 9 more times.
7

Seated Forward Curl Stretch

  1. Sit in a chair with your feet flat on the ground.
  2. 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.
  3. Hold for a count of 10.
  4. Return to starting position and repeat 9 more times.
8

Side Stretch

  1. Stand up straight with your arms at your sides and your feet shoulder-width apart.
  2. Bend your trunk sideways to the left while sliding your left hand down your thigh and reaching your right arm over your head.
  3. Hold for a count of 10.
  4. Return to starting position.
  5. Now bend your trunk sideways to the right while sliding your right hand down your thigh and reaching your left arm over your head.
  6. Hold for a count of 10.
  7. Repeat 9 more times.
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