6 Back Stretch Exercises - Increase Flexibility and Range of Motion

Back stretch exercises are great for sore or strained muscles. Elongation is a fantastic way to help create more movement and flexibility.  That is why people who practice Yoga and Pilates are in such great physical shape, and are extremely physically balanced! These programs also promote increasing core muscles, which is a very important part of fitness for your back.

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There are a few ways to incorporate good stretches without even leaving your house. Never do anything that makes your back more painful though... Always move away from pain, not towards it!

Simple Back Stretch Exercises

1) Use any Overhead Door Sill! - To get a good back and body and stretch, do this:

  • Extend your arms, grab the top of the door sill and stretch every muscle in your body; from your legs to your butt to your back to your neck to your shoulders to your arms. Gently turn from side to side while standing stretched in the doorway.

  • Tighten your abs and your butt. Tighten your abs as hard as you can while you stretch. Hold them tight while squeezing your butt cheeks hard too. Hold this stretch for as long as you like.

    This really gets the kinks out, tones your muscles and makes you feel taller and gives you a really good back stretch!

    If you are too short to reach the door sill, use a stepping stool. If you’re too tall, then hang in the door way. That will elongate your torso and give you a good back stretch too.

    2) Get rid of back pain in bed! - Use the edge of your mattress to get the kinks out of your back and do this:

  • Sit down on the edge of your bed with your feet slightly straddled and on the floor.

  • Lay back completely. Start gently rock your legs back and forth, from left to right. Very slowly and incrementally start sliding your buttocks down towards the floor.


  • See if you can feel each and every vertebrae in your back as they stretch out. Keep gently rocking your legs back and forth very slowly while you're moving down your vertebrae.

  • If you find areas of pain stay on that spot if you can bear it, and gently rock your legs back and forth, left to right on that spot.

  • Repeat this several times is desired.

    Good Stretches for Your Spine

    This only takes a few minutes to do this. It will render you more flexible and make you feel much better! Its an elongating stretch we can all do!

    3) The Infant/Child Pose in Yoga

    child pose image

    1. Kneel on the floor

    2. Spread the knees as wide as the mat, keeping the big toes touching.

    3. Bring the belly to rest between the thighs and the forehead to the floor.

    4. There are two possible arm variations. Either stretch the arms in front of you with the palms toward the floor or bring the arms back alongside the thighs with the palms facing upwards. Do whichever feel more comfortable to you.

    4) Back Stretch

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    This is extremely simple and easy to do. If you don’t know the pose, then do this:

  • Lie flat on your back on your bed.

  • Gently bend your knees and draw one or both legs into your chest.

  • Give your leg(s) a big hug with your arms. (Switch legs and repeat if you only did one leg.) Hold this position for as long as you like then gently let go. Repeat. Relax!

    Use this technique to get a good back stretch. Do it a few times a week to prevent back pain!

    5) Salute to the Sun

    There is a step by step Pilates exercise called Salute to the Sun. The very first movement in the routine is one of the best ways to get a simple stretch to your back. Do this:

  • Stand with your legs slightly spread apart and arms down by your side.

  • Lift up your arms up straight towards the ceiling/sky. Stretch up and hold. Your arms should be by your ears. Keep your arms beside your ears.

  • Gently bend backwards (keeping your arms by your ears) as far back as you can, stretching your arms out as much as you can.

  • Gently bend forwards and stand as you were before. Bring your arms back down beside your body. Repeat as you like.

    You should feel a good back pop when you do this back stretch. If you want to know how to do the entire exercise, check this lady's video out and see if you can handle it! (If your back isn't in pain only!) She doesn't bend backwards like I was taught, but its still a good exercise to learn. It stretches and works every major muscle in the body.

    Learn how to do the complete Salute to the Sun by watching this video.

    Salute to the Sun

    You can also watch the full screen video on youtube by clicking here.

    6) Pilates and Core Training

    These are very good exercise programs to increase your flexibility. They both combine stretching and building core muscles. Both of these exercise programs will also decrease your chances of back injury or back pain.

    Gentle Lower Back Pain Stretches

    stretches for lower back pain relief

    Increasing your range of motion is the name of the game when it comes to back pain! Not all kinds of back stretch exercises will give you good results though. Always heir on the side of caution when you consider each one!

    Always consult your physician before using natural remedies, especially for anyone with preexisting conditions or anyone currently taking prescription medications. Although many efforts are made to ensure that the advice given on this site is professionally sound, the advice is not intended to replace a mutual relationship with a medical provider.

    Related Pages on This Site

    What is Structural Integration?

    Tips to Eliminate Back Ache!

    Prevention of Lower Back Pain

    Lower Back Injury – How to Recover

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