For mid-back and low-back pain, try the following back stretches. You’ll get the best results if you repeat them several times a day. For more stretching information, sign up for the free stretching tips e-course.
Stretch only as far as is comfortable. If you experience pain with any technique, discontinue it until you discuss it with your healthcare provider.
Back Stretches
Knee drop to stretch your back:
Lie on your back with your knees bent, keeping your feet flat on the floor. Keep both shoulders relaxed and flat against the floor.
Let your knees drop to one side only as far as they will go comfortably.
Relax there for a few seconds and then bring your knees up again.
Repeat on the other side, up to five times on each side.
Note: If your neck is uncomfortable against the floor, use a hand or pillow to support the back of your head.
Side bend to stretch your back:
Stand with your feet together, your heels about two inches from a wall.
Lean back and rest your back flat against the wall.
Bend to the left, stretching your arm down one leg as far as it will go, keeping your entire back and head against the wall. Gently straighten up.
Repeat 3 times to the left, then repeat to the right 3 times.
Raise your left knee up to your chest as far as possible without strain or pain. Hold for 5 seconds.
Return your foot to the floor and slide your heel forward until your leg is straight.
Now gently roll the leg from side to side and return to starting position with knee bent.
Repeat 5 times with each leg.
Note: If you can’t lie down, do the knee lift sitting in a chair with your back straight. Pull your right knee toward your chest. Hold for 5 seconds. Release. Repeat the exercise at least 5 times with each leg.
