18 Gentle Stretches for Back Pain: An 18-Minute Routine

18 Easy Stretches In 18 Minutes To Help Reduce Back Pain

If your back feels stiff or sore and there is no sign of anything serious, gentle movement usually helps more than rest. Health services such as the NHS advise staying active, carrying on with daily life as far as you can, and trying simple back exercises and stretches, stopping any that make the pain worse. The routine below gives you 18 easy moves that take roughly a minute each, so the whole session fits into about 18 minutes.

Back pain is extremely common. The World Health Organization estimates that low back pain affected 619 million people worldwide in 2020 and calls it the leading cause of disability on the planet.

Before you start: how to stretch safely

A few habits make the difference between a stretch that eases tension and one that irritates an already grumpy back. Mayo Clinic's stretching guidance sums them up well:

Warm up first. Five to ten minutes of easy walking, marching on the spot or cycling makes muscles more willing to lengthen. Stretching after a walk or workout works well too.
Hold, don't bounce. Ease into each position and hold it for around 30 seconds while breathing normally. Bouncing can strain the tissue you are trying to relax.
Aim for tension, not pain. You should feel a mild pull. Sharp, shooting or worsening pain is a signal to back off.
Be consistent. Two or three sessions a week bring real gains in flexibility; stop for a month and they fade.

If you have a diagnosed spinal condition, recent surgery, osteoporosis or are pregnant, ask your doctor or a physiotherapist which of these moves suit you before trying them.

Floor stretches for hamstrings, hips and thighs (moves 1–6)

Tight hamstrings, hip flexors and buttock muscles pull on the pelvis, and the lower back often ends up taking the strain. These first six moves loosen the muscles around the hips while your spine rests on the floor.

1. Hamstring floor stretch

Lie on your back with both knees bent and your feet flat. Lift one leg, hold behind the thigh with both hands and slowly straighten the knee until you feel a gentle pull down the back of the leg. Keep your hips level and your lower back resting on the floor. Hold for about 30 seconds, swap legs, then repeat once more on each side.

2. Knee to chest

From the same starting position, draw one knee up towards your chest and wrap your hands around the shin or behind the thigh. Let the lower back relax into the floor as you hug the knee in. Hold for 20 seconds per side, twice.

3. Lying spinal twist

Lie with your arms spread at shoulder height, palms down, and knees bent. Breathe in, then as you breathe out let both knees drop slowly to one side while you turn your head the other way. You can rest the opposite hand lightly on the top knee for a little more stretch. Hold around 20 seconds, return through the middle and switch sides.

4. Piriformis (figure-four) stretch

The piriformis is a small muscle deep in the buttock that can feel tight in people with hip or buttock pain. Lying on your back, cross your right ankle over your left knee so your legs form a figure four. Reach through the gap, hold behind your left thigh and draw it gently towards you until you feel the stretch in the right buttock. Hold for 30 seconds, then change sides.

5. Kneeling hip flexor stretch

Kneel on one knee with the other foot flat on the floor in front of you, both knees at roughly right angles. Tuck your tailbone slightly under and shift your weight forward until you feel the stretch at the front of the hip of the kneeling leg. Hold for 30 seconds, then swap.

6. Side-lying quadriceps stretch

Lie on your side with shoulders, hips and knees lined up. Bend the top knee, hold the ankle and bring the heel towards your bottom until the front of the thigh stretches. Hold for 30 seconds, roll over and repeat with the other leg.

Standing and all-fours moves (moves 7–11)

7. Total back stretch at a table

Stand about an arm's length from a sturdy table or counter. Hold the edge with both hands, soften your knees and walk your hips back so your arms are straight and your head stays between them. Hold for about 10 seconds and repeat a few times.

8. Standing hamstring stretch

Face a low, stable surface such as a step, bench or chair seat and rest one heel on it with the knee straight but not locked. Keep your back long and hinge forward from the hips until the back of the thigh stretches. Hold for 20 seconds, return to standing and switch legs.

9. Cat and camel (cat–cow)

Come onto hands and knees, hands under shoulders and knees under hips. As you breathe out, round your back towards the ceiling and let your head drop; as you breathe in, slowly let the belly lower and lift your gaze slightly. Move slowly through the range that feels comfortable, about eight to ten times.

10. Pelvic tilt

Lie on your back with knees bent, feet flat and arms by your sides. Breathe out and tighten your stomach muscles so the small of your back presses into the floor and your pelvis rocks slightly upwards. Hold for a few seconds, release and repeat up to 10–15 times. Your hips stay on the floor here; lifting them fully is the bridge, which comes later.

11. Bird dog (arm and leg raise on all fours)

On hands and knees, brace your stomach lightly and reach one arm forward. When you feel steady, extend the opposite leg straight behind you. Keep hips and shoulders square, as if balancing a cup of tea on your lower back, and hold for a few seconds before swapping sides.

Core and back extension work (moves 12–17)

Stretching loosens; strengthening supports. The next six moves gently work the abdominal, back and buttock muscles that hold the spine in position.

12. Partial curl

Lie with knees bent and feet flat, hands crossed on your chest. Tighten your stomach, tuck your chin slightly and curl your head and shoulders just off the floor. Hold for about three seconds, breathing throughout, then lower. Aim for a set of ten.

13. Prone press-up on elbows

Lie face down, with a pillow under your stomach if lying flat is uncomfortable. Rest for a minute, then place your forearms under your shoulders and press up onto your elbows, keeping your hips on the floor. Pause briefly, lower down and repeat up to ten times. If this sends pain down a leg, stop and mention it to a doctor or physiotherapist.

14. Side plank from the knees or feet

Lie on one side, propped up on your forearm with your elbow under your shoulder. Lift your hips so your body forms a straight line, hold for around six seconds, then rest. Repeat three to five times and gradually build towards a 30-second hold.

15. Lying gluteal stretch

Lie on your back with knees bent and arms out to the sides. Cross your right ankle over your left knee and let the right knee fall gently open, feeling the stretch in the outer hip and buttock. Hold for 20 seconds and do three rounds on each side.

16. Prone back extension (cobra)

Lie on your front with palms under your shoulders and the tops of your feet on the floor. Engage your stomach muscles and slowly push up, lifting your head and chest, while hips and legs stay down. Hold for up to 15 seconds and repeat five times.

17. Bridge

Lie on your back with knees bent, feet hip-width apart and arms by your sides. Press through your heels and lift your hips until your body forms a straight line from shoulders to knees. Squeeze your buttock muscles gently at the top rather than pushing your lower back into an arch. Start with holds of five to ten seconds and work up towards longer ones as you get stronger.

Cool down and build your 18-minute routine (move 18)

18. Rest and breathe

Finish by lying flat on your back with a cushion under your head and another under your knees. Let your arms rest out to the sides and breathe slowly for two or three minutes.

To fit the whole series into about 18 minutes, give each move roughly a minute, including both sides, and flow from one floor position to the next without getting up more than you need to. On days when time is short, a simple five-minute mix works well: knee to chest, lying twist, cat and camel, bird dog and bridge.

What stretching can and cannot do for your back

Stretching improves flexibility and range of motion, which makes everyday movements such as bending, reaching and getting out of a car more comfortable. Mayo Clinic notes, though, that research on stretching and muscle soreness or sports performance is mixed. It also warns that holding long static stretches just before sprinting or other explosive events may slightly reduce performance, so keep those for after training or for separate sessions.

A few common beliefs deserve a closer look:

"Rest is best for a bad back." For most ordinary back pain, long periods in bed slow recovery. Gentle activity is usually recommended instead.
"Stretching alone will fix it." The WHO lists exercise, physical therapy, healthy sleep, ergonomic changes and psychological support among helpful approaches. Stretching is one tool, not the whole toolbox.
"Painkillers should come first." The WHO advises that medicines should not be the first-line approach for low back pain; check with a pharmacist or doctor before relying on them.

When to talk to a doctor

Most back pain improves within a few weeks. Talk to a doctor if it has not eased after a few weeks of gentle self-care, if it is stopping you from doing everyday things, or if it is worse at night or comes with unexplained weight loss or a new lump or change in the shape of your back.

Get urgent medical help if back pain comes with numbness, weakness or tingling in both legs, loss of feeling around the genitals or bottom, new problems controlling your bladder or bowels, chest pain, fever and feeling unwell, or if it started after a serious fall or accident.

Sources: Routine and images: Pillows.com.au (original routine and illustrations); World Health Organization: Low back pain fact sheet; NHS: Back pain; Mayo Clinic: Stretching essentials; Better Health Channel: Tips for safe stretching.

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