Stretches For A Stiff Back

Stretching the soft tissues, meaning the muscles, ligaments and tendons, of the back, legs, and glutes can provide relief for a stiff back. These soft tissues are designed to move, so when they tighten up, it can cause back pain. It might take weeks or months of stretching to improve their elasticity and range of motion, but stretching, performed twice a day, can provide meaningful and sustained relief of back pain and stiffness.

Knees to Chest

Lie on your back, head down, knees bent, feet flat, put your hands around one of your knees. Gently pull your knee toward your chest as far as you can, hold for 20 to 30 seconds and return. Switch legs and repeat five to 10 times.

Back Flexion

Lie on your back, bend your knees and wrap your arms around them. Pull both legs toward your chest as you simultaneously lift your head to assume a balled-up position. Hold for 20 to 30 seconds and repeat five to 10 times. Don't hold your breath, but breathe freely and deeply.

Hamstring Stretch

Lie on your back, legs straight, arms at your side. Lift one leg up as far as you can, keeping both knees as straight as possible. You can use a band or a towel for assistance and increased stretch. Hold for 10 to 20 seconds and switch legs. Repeat three times. Stretch gently and don't bounce; just hold the stretch and gradually attempt to increase the range of motion.

Torso Stretch

While sitting on the front edge of a chair, feet flat on the floor, hip-width apart. Inhale as you raise your arms straight in the air, shoulder-width apart, palms facing each other. Exhale as you bend forward at the waist until your chest touches your lap and your fingers touch the floor by your feet. Keeping your chest on your lap, twist to the right and raise your right arm to the ceiling, keeping your eyes on your hand. Hold for three breaths and slowly return. Switch sides. Repeat a couple times.

Piriformis Stretch

The piriformis is a deep glute muscle. To stretch it, lie on your back, bend your right leg, cross your right foot over to your left knee. Place your hands around your left knee, put your head down and pull your left leg gently toward you. Your left leg can be straight or bent. Your right knee should be flaring backwards, if possible. Hold for 10 to 20 seconds as you feel your left glute stretching. Switch legs and repeat three times.