Stretching Exercises for Your Back

Knees to Chest Stretch

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

1. Place your hands on the back of your thighs or below your knees and pull your legs toward your chest.

2. Pull until you feel a gentle stretch.

3. Hold for 15 seconds.

4. Return to the starting position.

5. Repeat nine more times.

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 you feel a gentle stretch.

2. Hold for 15 seconds.

3. Return to the starting position.

4. Next, rotate your hips to the right, lowering your legs down to the floor until you feel a gentle stretch.

5. Hold for 15 seconds.

6. Return to the starting position.

7. Repeat this sequence nine more times.

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 you feel a gentle stretch.

4. Hold for 15 seconds.

5. Return to the starting position.

6. Repeat nine more times.
   

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.

4. Repeat nine more times.

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 slowly lift your bottom off the floor.

2. Hold for a count of 10.

3. Return to starting position.

4. Repeat nine more times.

Cat-Cow Stretch

Kneel 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 the starting position.

4. Pull your stomach down to the floor, hollowing out your back.

5. Hold for a count of 5.

6. Return to the starting position.

7. Repeat nine more times.

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 the starting position.

4. Repeat nine more times.

Side Stretch

Stand up straight with your arms at your sides and your feet shoulder-width apart.

1. Bend your trunk sideways to the left while sliding your left hand down your thigh and reaching your right arm over your head.

2. Hold for a count of 10.

3. Return to the starting position.

4. Now, bend your trunk sideways to the right while sliding your right hand down your thigh and reaching your left arm over your head.

5. Hold for a count of 10.

6. Repeat this sequence nine more times.

Credit: Verywell Health & Laura Inverarity, DO, Medically reviewed by Jason DelCollo, DO