Back Pain? 4 Gentle Stretches That May Help
The claim that four stretches will make back pain simply “over” is too strong. For common, uncomplicated low-back pain, staying active and doing appropriate exercises can help, but the best movements vary from person to person. (nhs.uk)
Try these gently, without forcing the movement:
1. 🧘 Knee-to-chest stretch
Lie on your back with knees bent. Slowly bring one knee toward your chest and hold for about 10–20 seconds. Lower it and repeat with the other leg.
2. 🐈 Cat–cow
Get onto your hands and knees. Slowly round your back upward, then gently let your back move into a comfortable opposite position. Keep the movement controlled.
3. 🔄 Pelvic tilts
Lie on your back with knees bent and feet flat. Gently tighten your abdominal muscles and tilt your pelvis so your lower back moves toward the floor. Relax and repeat.
4. 🪑 Gentle seated rotation
Sit upright with your feet supported. Slowly rotate your upper body to one side, only as far as comfortable, then return to the center and repeat on the other side.
Start with a few repetitions and gradually increase if the movements feel comfortable. You don’t need to push through significant pain. NHS guidance recommends staying active and trying appropriate exercises rather than prolonged bed rest. (nhs.uk)
⚠️ When stretching is NOT the answer
Get urgent medical help for back pain accompanied by weakness or numbness in both legs, numbness around the genitals/anus, or new loss of bladder or bowel control. (nhs.uk)
Also seek medical assessment if the pain is severe and rapidly worsening, follows significant trauma, or comes with fever or unexplained weight loss. (nhs.uk)
Bottom line: Make gentle movement a habit, but don’t assume every type of back pain should be stretched. If an exercise clearly makes your symptoms worse, stop and get professional advice. (nhs.uk)
