Back Stretches that Ease Stiffness & Increase Flexibility

Are you suffering from back stiffness or seeking to avoid lower back injury?

These back stretches can readily be performed at home or in the gym.

The back stretches in this video are designed as general information for healthy adults and not specific treatment for lower back conditions. Speak with your health practitioner before commencing new back stretches. Cease any back exercise that causes you any physical discomfort.

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Back Stretches Contents

Read on now for guidelines, tips and techniques for each of the 6 back stretches demonstrated in this video. Regular back stretches can help to reduce the risk of lower back injury with general activity or exercise.

1. Knee to Chest Stretch

Knee to chest exercise is directed at increasing flexibility in the lower back and the hips.
• Commence lying flat on a mat or a firm mattress and use a neck support if required.
• Raise your left thigh towards your chest and hold around the front of your left shin.
• Keep your right leg flat on the mat or positioned with your foot flat and your knee slightly bent.
• Repeat this back stretch on your right leg by raising your right knee towards your chest.
• Aim to maintain this stretch for up to 20-30 seconds at a time and repeat 2-3 times each leg.

2. Lumbar Rotations

Lumbar rotations promote movement and relieve stiffness in the lower back.
• Commence lying on your back with your knees bent and feet flat.
• Position your arms and shoulders to rest comfortably on the supporting surface just out to the sides of your body.
• Exhale as you roll both knees towards the supporting surface on one side of your body.
• Repeat this action to the other side of your body.
• Keep both of your shoulders flat on the supporting surface throughout this exercise.
• Maintain relaxed breathing throughout lumbar rotation back stretches.
• Repeat up to 10 lumbar rotations in a row.

3. Pelvic Tilts

Pelvic tilts are gentle movements of the pelvis and lower back. Pelvic tilts can provide relief from lower back and pelvic stiffness.
• Start lying flat on your back with your knees bent and your feet flat on the ground.
• Gently tilt and your pelvis backwards as you flatten out the curve in your lower back.
• Tilt your pelvis forwards to return to your starting position.
• Avoid excessive arching of the lower back
• Repeat up to 10 pelvic tilts in a row.

4. Kneeling Back Stretch

Kneeling back stretch can increase the flexibility of the lower back, buttocks and hips. When extending the arms in front of the body during this stretch, the middle back muscles are stretched too. Kneeling back stretch is readily modified for sore shoulders by keeping the arms by the sides.
• Position your knees under your hips and your hands under your shoulders.
• Reach your arms out along the supporting surface in front of your body.
• Move your buttocks backwards to your heels.
• Keep your chin tucked throughout the stretch.
• Maintained this stretch for up to 20-30 seconds as comfortable.

5. Back Extension Stretch

Back extensions can help to maintain flexibility on the lower back
• Start lying face down on the supporting surface. Position your hands or forearms flat beneath your shoulders.
• Raise your upper body slightly by pushing through your hands or forearms.
• Lower your upper body back down to your supporting surface.
• Keep your chin tucked though out this exercise to avoid neck strain.
• Repeat up to 10 back extensions in a row.

6. Cat Curl Stretch

Cat curl stretch promotes the flexibility of the middle and lower back.
• Start kneeling by positioning your knees under your hips and your hands directly below your shoulders. Kneel on a pillow or cushion if you are prone to knee pain.
• Arch your middle back upwards towards ceiling as if being drawn up by a string.
• Return your body back to starting position.
• Avoid arching your back too far downward to protect your lower back.
• Repeat up to 4-5 cat curl stretches in a row.

Summary

These 6 back stretches can be performed on a daily basis to help maintain the flexibility of the lower and middle back. You may choose to perform back stretches when you first wake up if you are prone to morning back stiffness. Always listen to your body and perform those exercises that feel comfortable and pain free during and after exercise. Cease any back stretches that may cause any physical discomfort.

[mihneabulzan]

OMG ! I feel like a diferent person . My back was stiff af, now i feel light as a feather. Thanks you nice nice lady !

[ranifiasco]

Hey Michelle, I stumbled on this video after a particularly bad back day in the gym, and I must say that I also discovered peace. This video not only cured my muscle pain, it increased my credit score, raised my GPA, got rid of my osteoarthritis, and fed me. I’ll name my first born after you. Better yet, have my first born. Thank you for this video.

[leonela]

You know this really helps as a student I have to sit in a chair for basically the whole day and walk 25 mins home with my very heavy backpack to then sit on my desk trying to finish my homework. I always try to stretch a bit or so but this really helped me thank you so much 🙏🏼

[oaphle]

i think its sad that im only 14 and i have been getting a stiff back... but i went to 6 or 7 other videos but to no help, then i found this one... thanks for that... lol even though this was my first time doing anything even remotely related to yoga

[madhumediafilms]

Omg. Am recovering from
Pelvic misalignment. Had this uneasy pain for over a week now. I did these stretches and instant relief. Thank u so much. I’ll do these every day!

[sheana]

My back was super stiff because of sitting down studying the whole week + stress and heavy backpacks but oh my god these stretches helped so much! I literally yelled "THANK YOU" after doing the stretches because my lower back feels a whole lot better now! Thank you so much!

[ameliacarr]

I have found that stretching my back before bed helps SO MUCH with back pain, especially if I work out heavily that day. I will definitely try these tonight.

[timibalazsi]

Wow....small movements, huge relief for my lower back. I had forgotten that my body could feel this relaxed. Thank you so much.

[sierralewis]

i use this video every morning for my back stiffness its so perfect thank you!

[ontheland]

This is very yogic with some helpful added detail. i'd like to hear more on how to avoid injury with exercises that can aggravate back pain if they aren't done properly. and why they aggravate back pain. we can do everything right, but one thing not done right can spoil all of our efforts. thanks, Michelle. You are very helpful.

[GhANeC]

I relaxed even by just watching and specially listening to this.
It even gave me asmr.

[yashrajsingh]

Some guy saw me doing these in the gym and was making fun of me. For two days he didn't show up after that day, so inquired and found out that he fucked up his spine by deadlifting 160 kg with only 1 month of gym experience.

[stacey]

Felt the difference immediately! Great video, think I will have to make this a part of my daily routine.

[izzyedwards]

I’ve had lower back pain for a while now but this actually helped me so much. I am no longer as stiff so I will continue using these methods. thanks so much!

[ghoulatypical]

Shoulders and lower back still slightly stiff but all the tension from my middle back, where my main issue was today, is gone.
Awesome

[SabreenRezvie]

I tried this right after a workout and it feels great! no more back pain. thank you so much for this video! I work all day sitting at a desk, and this is a great routine for me to stretch my back after a workout.

[gypseenomad]

My lower back was a mess yesterday so I did these stretches. I woke up just now and the pain is almost gone. Gonna be doing these every morning.

[lesliefernandez]

Omg my back feels amazing now. Thank you so much !!!!

[jonathanramos]

Thanks for the video. I really feel improvement. I do hevy lifting and I was always stiff. This helps alot

[heartso]

Wow!! That actually helped a lot. I’ve had lower back pain on and off since I had my son 9 months ago. I’m going to start doing these stretches more often.