10 Physical Therapist-Recommended Stretches for Back Pain That Actually Work
by Nayan in Fitness, Health & Wellness on April 4, 2025It is not always the case that back pain gives you an acute unexpected pain. For most of us, it manifests as a slow discomfort after having sat for too long or after spending long hours on our feet. If you happen to be one of the millions of Americans who have to stretches for back pain every day, here’s the good news: Stretching specifically for the back may be far and away quite helpful in bringing relief to you.
Based on what a physiotherapist recommended, the described stretch routine is intended to release any possible tension, promote your healthy posture and thus, you can easily walk more without any effort. With this program, no guessing is required.
Why Stretching Helps Back Pain
As per physiotherapist Jared Beckstrand, the reasons for back pain can be different including among others, holding wrong posture, locked hips, muscle injury, stress, and even disorders such as arthritis or a herniated disc of the back. If you are consistent in your mobility routine, you will see how you can ease the tight muscles, optimize your backbone, and eventually eliminate the pain in the end.
These 10 exercises at the bottom are mild, efficient, and are recommended for those who are in the process of taking care of the everyday non-specific loose back muscles—those caused by sitting all day in the office.
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The 10-Move Stretching Routine for Back Pain Relief
1. Single Knee Rotation Stretch
Positioned on your back, bend one knee and then let it cross over towards the floor. It will create a stretch in your spine and obliques by gently rotating
2. Single Knee to Chest
By lying down on the floor, pull one knee towards your chest and keep holding it gently. This exercise is beneficial for getting into hips and releasing any tightness in the lower back.
3. Piriformis Stretch
Construct a 90-degree angle using the left leg and position your ankle on your right thigh. After that, draw the lower leg toward your chest to give a good stretch to the deep hip muscles which are the ones responsible for lower back discomfort.
4. Hamstring Stretch
While you’re on your back, pull up one of your legs straight and catch your ankle from behind the thigh. Actually, tight hamstrings are the major pain cause for back.
5. Lumbar Extension Stretch
Lie face down on the floor, lift yourself up on your elbows, and slightly push forward to create a light cobra shape. This will be of great help if you have a sedentary job that makes your front muscles tighten.
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6. Child’s Pose
A classic yoga posture to gently stretch the spine and relax the nervous system. Use your arms to stretch out and your hips to sit back.
7. Cat-Cow Stretch
Thus, with your arch and round-back positions made while being on all fours, you are visually simulating a cat and a cow. You can just as easily do this before or after your main exercise.
8. Tall Kneeling Hip Flexor Stretch
You may try this exercise on one foot being in front and one knee being bent in a way typical of the kneeling position. In case the overuse of hip flexors caused the condition of your back, this will be a very effective exercise.
9. Double Knee to Chest
Lie down on your back, then bring both knees towards your chest. If you suffer from lower back pain, you will find this technique to be very comforting due to compressed tissues.
10. Double Knee Rotation
As you lie on your back, turn both of your knees to one side of your body. This is a deeper stretch but getting pain relief will depend on the freedom of your joints and muscles.
What I Learned After Trying Them
1. Not every stretch helps every body.
While eight of these moves brought relief, two didn’t give me the range or activation I needed. It’s key to listen to how your body responds.
2. Your back pain could result from the other place.
Your tight hip flexors may, whereas pulling the spine and the pelvis, have created the back pain that you were feeling daily. The one with the tall knee hip flexor stretch? That was a game changer.
3. The 10-minute stretching routine is an effective way to resolve the issue.
I went out from this meeting feeling not only taller but also got to say that I was looser and more relaxed. Moreover, my posture was straightened in no time, and it was just a cycle.
Tips for Best Results
- Stretch each one for 30–45 seconds
- Make sure you breathe in each of the 4ozenvyloftheposel1;Breathe slowly and deeply through each pose(g)Breathe out each pose(s only)2;Breathe slowly and deeply through each pose
- Never jump or overdo it with the movements
- Strive for regularity: 3–5 times per week for the best effect
If you express your annoyance with a sore back, or you are interested in a way that could relieve you after long working hours, then this set of back stretches is a convenient, effortless solution that could give you the expected results. It is suitable for beginners and it is actually the way—the one that works.
No matter if you are working from home, re-engaging with your fitness lifestyle, or you just simply want to move better, these exact ten stretches can be re-used. The happy thing is that your spine doesn’t even talk to you anymore.
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