8 great stretches for people with chronic back pain.

I suffered with lower back pain for over 5 years before needing surgery in 2018 to correct a blown disk. These exercises helped to live with the pain...

If you deal with chronic back pain, you’re not alone—and you don’t have to suffer in stillness. Gentle, consistent stretching can help ease tight muscles, improve posture, and reduce discomfort over time.

Here are 8 simple stretches that can help support a healthier, happier back:

1. Cat-Cow Stretch

This yoga-inspired movement loosens the spine and gently warms up your back.

How to do it: Start on hands and knees. Arch your back and look up (cow), then round your spine and tuck your chin (cat). Move slowly between the two for 30–60 seconds.

2. Child’s Pose

A great stretch for the lower back and hips that also helps calm the body.

How to do it: Kneel, sit back on your heels, and reach your arms forward on the floor. Breathe deeply and hold for 30 seconds to 1 minute.

3. Seated Forward Fold

This helps stretch the lower back, glutes, and hamstrings—areas often tight with back pain.

How to do it: Sit with legs straight out in front of you. Reach toward your toes while keeping your back long. Hold for 20–30 seconds.

4. Supine Twist

This gentle twist can relieve tension in the lower spine and hips.

How to do it: Lie on your back, bend one knee, and gently guide it across your body while keeping your shoulders on the floor. Hold for 20–30 seconds and switch sides.

5. Knee-to-Chest Stretch

Great for relaxing the low back and glutes.

How to do it: Lie on your back, pull one knee toward your chest, and hold. You can also try both knees at once. Hold each for 20–30 seconds.

6. Standing Hamstring Stretch

Tight hamstrings can pull on the lower back. Keep them loose to reduce strain.

How to do it: Stand and place one foot on a low surface (like a step). Keep your leg straight and gently lean forward from your hips. Hold for 20–30 seconds per leg.

7. Pelvic Tilt

A gentle core activation that also stretches the lower back.

How to do it: Lie on your back with knees bent. Gently press your lower back into the floor by tilting your pelvis. Hold for a few seconds, release, and repeat for 10–15 reps.

8. Wall Calf Stretch

Tight calves can affect posture and back alignment.

How to do it: Stand facing a wall, place one foot behind you, and press your heel into the ground while bending the front knee. Hold for 20–30 seconds and switch.

Consistency is Key

Stretching won’t fix chronic back pain overnight, but doing these daily or several times a week can make a big difference over time. Be gentle, breathe deeply, and listen to your body. And of course, always check in with your healthcare provider if your pain worsens or feels sharp.

Want help building a routine that supports your back while improving strength and flexibility? Reach out—we’re here to help.

#backpain #chronicbackpain #crossfit