Back pain is a common challenge many of us deal with, whether from sitting too long, poor posture, or physical overexertion. While the causes may vary, stretching is one of the simplest and most effective ways to alleviate tension and strengthen your back. The best part? You don’t need fancy equipment or a gym membership to get started.

Here are 12 simple at-home stretches that can help you relieve back pain, improve flexibility, and support your overall posture. Each stretch comes with step-by-step guidance and tips for getting the most out of it.

1. Cat-Cow Stretch

This gentle yoga pose warms up your spine and promotes flexibility. It’s great for releasing tension in the lower and upper back.

How to Do It:

  1. Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips.
  2. Cat Pose: Round your back, tucking your chin to your chest and pulling your belly button toward your spine.
  3. Cow Pose: Arch your back by lifting your head and tailbone toward the ceiling, allowing your belly to drop.
  4. Alternate between cat and cow poses slowly for 1–2 minutes, inhaling as you arch and exhaling as you round.

Tip: Move at your own pace and focus on syncing your breath with your movements.

2. Child’s Pose

This grounding pose gently stretches your lower back and hips, providing instant relief after a long day.

How to Do It:

  1. Begin on your knees and sit back onto your heels.
  2. Stretch your arms forward, lowering your chest and forehead to the floor.
  3. Hold the pose for 30 seconds to 1 minute, breathing deeply.

Tip: If it’s difficult to reach the floor, place a pillow under your chest for extra support.

3. Seated Forward Fold

This stretch targets the hamstrings, which can pull on your lower back when tight.

How to Do It:

  1. Sit on the floor with your legs extended straight in front of you.
  2. Hinge at the hips and reach for your toes or ankles (or just rest your hands on your shins).
  3. Keep your spine long and relax into the stretch for 20–30 seconds. Avoid rounding your back.

Tip: Use a rolled towel under your knees if your hamstrings are very tight.

4. Knee-to-Chest Stretch

This simple stretch decompresses the lower back and feels great after sitting for extended periods.

How to Do It:

  1. Lie on your back with both legs extended.
  2. Bring one knee toward your chest, holding it with both hands.
  3. Hold for 20–30 seconds, then switch sides.

Tip: Keep your opposite leg flat on the ground to maximize the stretch.

5. Figure Four Stretch

This stretch targets the glutes and the muscles around your hips, easing tension in your lower back.

How to Do It:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Cross your right ankle over your left thigh.
  3. Thread your hands through the gap and clasp them behind your left thigh.
  4. Hold for 20–30 seconds, then repeat on the other side.

Tip: Use a gentle pulling motion, but avoid straining your neck or shoulders.

6. Child's Pose Side Stretch

This variation of Child's Pose opens up your side body, releasing tension from the lower back to the ribs.

How to Do It:

  1. Start in a regular Child's Pose with your arms stretched forward.
  2. Walk both hands to the right, feeling a stretch along your left side.
  3. Hold for 20 seconds, then walk your hands to the left and hold.

Tip: Keep your hips pressing back toward your heels as you stretch.

7. Spinal Twist

Spinal twists release stiffness in your back while improving spinal mobility.

How to Do It:

  1. Sit with your legs extended out in front of you.
  2. Cross your right foot over your left leg, placing your right foot flat on the ground.
  3. Place your right hand behind you for support and your left elbow on the outside of your right knee.
  4. Gently twist your torso to look over your right shoulder, holding for 20 seconds. Switch sides.

Tip: Move slowly into the twist to avoid straining your lower back.

8. Standing Forward Fold

This stretch soothes the lower back by releasing tension in the entire back chain of muscles.

How to Do It:

  1. Stand with your feet hip-width apart.
  2. Hinge at the hips, folding forward and letting your arms dangle toward the ground.
  3. Keep your knees slightly bent if needed. Hold the stretch for 20–30 seconds.

Tip: Shake your head gently side to side or up and down to release tension in the neck.

9. Pelvic Tilt

Pelvic tilts strengthen core muscles and help relieve lower back stiffness.

How to Do It:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Flatten your back against the ground by tilting your pelvis up slightly.
  3. Hold for a few seconds, then release. Repeat 8–10 times.

Tip: Exhale as you tilt for better core activation.

10. Cobra Stretch

The Cobra stretch opens up the chest and improves the flexibility of your lower back.

How to Do It:

  1. Lie on your stomach with your hands under your shoulders.
  2. Gently press into your hands, lifting your chest off the ground. Keep your elbows slightly bent.
  3. Hold for 15–20 seconds, then lower back down.

Tip: Avoid overstretching by keeping your hips on the ground and focusing on lengthening your spine.

11. Thread the Needle Stretch

This calming pose stretches the mid and upper back while gently twisting your spine.

How to Do It:

  1. Start on all fours in a tabletop position.
  2. Slide your right arm under your left arm, bringing your right shoulder and cheek to the floor.
  3. Hold for 20 seconds, then switch sides.

Tip: Focus on keeping your hips stable as you twist.

12. Bridge Pose

Strengthening your glutes and lower back muscles, the Bridge pose helps stabilize your spine and alleviate pain.

How to Do It:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Press into your heels and lift your hips toward the sky.
  3. Hold for 15–20 seconds, then lower slowly. Repeat 8–10 times.

Tip: Keep your knees aligned and avoid arching your lower back excessively.

Incorporating Stretches into Your Routine

Here’s how to make these stretches a part of your daily life:

  • Morning Routine: Do Cat-Cow, Child’s Pose, and the Bridge Pose to get your body moving and ready for the day.
  • Mid-Day Break: Incorporate seated forward folds or pelvic tilts if you’ve been sitting for hours.
  • Evening Relaxation: Try spinal twists or the Thread the Needle pose to wind down before bed.

Even just 10 minutes of stretching each day can make a dramatic difference in how your back feels.

Back pain doesn’t have to dictate your daily life. By incorporating these 12 simple stretches into your routine, you can relieve pain, build strength, and keep your body flexible.