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Top 10 Stretches and Exercises for Back Pain Relief: Your Guide to a Healthier Spine

Updated: Feb 2



Top 10 Stretches and Exercises for Back Pain Relief: Your Guide to a Healthier Spine


Dealing with persistent back pain? You're not alone.


In this guide, we'll explore ten effective stretches and exercises designed to alleviate back pain and promote a healthier, more resilient spine. Incorporate these routines into your daily life to experience relief and improve your overall well-being.


  1. Cat-Cow Stretch: Start on your hands and knees, arching your back upward like a cat, then dropping it down, lifting your head and tailbone. Repeat this flow to improve flexibility and mobility in your spine.

  2. Child's Pose: Kneel on the floor, sitting back on your heels and reaching your arms forward. This gentle stretch helps release tension in your lower back and promotes relaxation.

  3. Pelvic Tilts: Lie on your back with knees bent. Tighten your abdominal muscles and push your lower back into the floor, holding for a few seconds. Release and repeat to strengthen your core and support your spine.

  4. Knee-to-Chest Stretch: Lying on your back, bring one knee towards your chest, holding it with both hands. Switch legs and repeat, promoting flexibility in the lower back and relieving tension.

  5. Seated Forward Bend: Sit with legs extended, hinge at your hips, and reach for your toes. This stretch helps lengthen the spine and hamstring muscles, reducing strain on the lower back.

  6. Bridge Exercise: Lie on your back with knees bent, lift your hips towards the ceiling. This exercise strengthens the lower back, glutes, and hamstrings, providing support to the entire back region.

  7. Child's Pose with Side Stretch: From the classic Child's Pose, walk your hands to one side to feel a stretch along your side. Repeat on the other side to target the muscles along your spine.

  8. Thoracic Extension Exercise: Sit or stand with hands behind your neck, gently arching your upper back backward. This exercise improves flexibility in the thoracic spine, reducing upper back pain.

  9. Piriformis Stretch: Sit with one leg crossed over the other, gently pulling the knee towards your chest. This stretch targets the piriformis muscle, alleviating tension that can contribute to lower back discomfort.

  10. Supine Twist: Lie on your back, bring one knee towards your chest, and gently guide it across your body with the opposite hand. This twist helps release tension in the lower back and promotes spinal mobility.


Incorporate these stretches and exercises into your daily routine to take proactive steps toward back pain relief. Remember, it's essential to listen to your body and consult with a healthcare professional or physiotherapist before starting a new exercise regimen, especially if you have existing back issues. With consistency and proper form, these practices can contribute to a healthier, happier spine. Here's to a pain-free and active lifestyle!


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