4 Gentle Stretches That May Help Lower-Back Pain
Stretching can help some people with nonspecific low-back pain, especially when stiffness and muscle tension are contributing. But there isn’t a set of four stretches that will make every case of back pain “over.” Staying gently active is generally more helpful than prolonged bed rest. (nhs.uk
)
Try these gently and without forcing the movement:
Knee-to-chest
Lie on your back with both knees bent.
Slowly bring one knee toward your chest and hold for about 15–30 seconds.
Return it slowly and repeat with the other leg.
Pelvic tilts
Lie on your back with knees bent and feet flat.
Gently tighten your abdominal muscles and flatten your lower back toward the floor.
Hold for a few seconds, then relax.
Repeat 8–12 times.
Cat-cow
Start on your hands and knees.
Slowly round your back, then gently move in the opposite direction.
Keep the movements comfortable and controlled.
Repeat 5–10 times.
Gentle hamstring stretch
Sit or lie down and slowly straighten one leg while keeping the back comfortable.
Hold a mild stretch for 15–30 seconds.
Don’t bounce or force your knee straight.
Make it a habit—but listen to your body
A few minutes of gentle movement each day can be useful. If a stretch increases your pain, causes pain to shoot down your leg, or produces new numbness or weakness, stop.
Since you’re 83, be especially cautious with balance and getting down onto or up from the floor. You can perform modified versions from a firm bed or sturdy chair if getting onto the floor isn’t safe.
🚨 When stretching isn’t the answer
Seek urgent medical attention for back pain accompanied by new bladder or bowel problems, numbness around the genitals/buttocks, significant weakness in both legs, or severe symptoms after a serious injury. (nhs.uk
)
For persistent or worsening pain, particularly new back pain in an older adult, it’s worth having the cause assessed rather than simply stretching through it.
