Please note: This information is educational and not a substitute for medical advice. Check with your provider before starting a new exercise or self-care routine, especially if you have a heart or lung condition, recent surgery, osteoporosis, or are pregnant.
What it is
Stretching lengthens tight muscles; mobility exercises move joints gently through their range. Tight hips and hamstrings can add strain to the lower back, and stiff neck and upper-back muscles often go with desk work and phone use.
A short routine done most days usually works better than a long routine done once in a while.
How it may help
Mayo Clinic notes that stretching may improve flexibility and range of motion, which may make daily activities easier. Guidance from the NHS and Mayo Clinic includes gentle back stretches such as knee-to-chest and knee rolls as part of staying active with back pain.[1][2][3]
Stretching on its own is not a cure for chronic pain, but combined with strengthening and general activity it may help you move with less stiffness.
Results vary from person to person. These approaches are meant to complement, not replace, the care plan from your provider.
Starter routine
1. Knee rolls
Lie on your back with knees bent and together. Slowly let both knees fall to one side, then the other, keeping your shoulders on the floor.
8–10 each side, slowly
2. Knee-to-chest
Gently pull one knee toward your chest until you feel a light stretch in your lower back and buttock.
Hold 20–30 seconds, 2–3 times each side
3. Hamstring stretch with a strap
Lying on your back, loop a towel or strap around one foot and slowly raise the straight leg until you feel a stretch behind the thigh.
Hold 20–30 seconds, 2–3 times each side
4. Half-kneeling hip flexor stretch
Kneel on one knee (use a cushion), other foot in front. Keep your trunk tall and shift your weight forward slightly until you feel a stretch at the front of the hip.
Hold 20–30 seconds each side
5. Chin tucks
Standing or sitting tall, gently draw your chin straight back, as if making a double chin. Do not tip your head down.
Hold 3–5 seconds, 10 times
6. Side stretch
Standing tall, reach one arm overhead and lean gently to the opposite side. Breathe out as you lean.
Hold 10–15 seconds each side
Illustrations move gently between positions. If your device is set to reduce motion, they stay still.
Safety tips
- Warm up first with a few minutes of walking.
- Stretch to mild tension, never to pain. Do not bounce.
- Breathe slowly; holding your breath tightens muscles.
- Most stretches are held 20 to 30 seconds. [mayo_stretch]
- If you have had spine or hip surgery, ask which stretches are safe for you.
Stop and call your provider if you notice:
- New weakness, numbness or tingling in a leg or arm, or numbness in the groin or inner thighs
- Loss of bladder or bowel control (call 911 or go to the emergency department)
- Chest pain, shortness of breath, dizziness or fainting
- Sharp pain that is clearly worse during or after the activity and does not settle within a day or two
- Fever, unexplained weight loss, or pain after a fall or injury
Mild soreness that fades within a day is common when starting something new. Sharp, spreading or worsening pain is not.
Watch and learn
Video: “Back stretches | NHS” from NHS on YouTube. It loads from youtube-nocookie.com only when you press play. Shown for general education; GSMC did not produce it. Watch on YouTube
Video: “Deskercise - Lower Back and Torso Stretches” from Mayo Clinic on YouTube. It loads from youtube-nocookie.com only when you press play. Shown for general education; GSMC did not produce it. Watch on YouTube
Video: “Mayo Clinic Minute: Benefits of stretching” from Mayo Clinic on YouTube. It loads from youtube-nocookie.com only when you press play. Shown for general education; GSMC did not produce it. Watch on YouTube
Captions: press the CC button in the video player to turn on captions. Some captions are generated automatically by YouTube and may contain errors.
Conditions this may help with
Sources
This information is educational and not a substitute for medical advice.