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Here are some gentle and safe stretches for back pain relief (especially for stiffness, mild muscle tension, or after sitting long hours). If pain is severe, radiating, or caused by injury, it’s best to see a doctor or physiotherapist before trying stretches.

 1.

Knee-to-Chest Stretch

• Lie on your back with knees bent.
• Bring one knee toward your chest, keeping the other foot flat on the floor.
• Hold for 20–30 seconds, then switch sides.
• Helps release tension in the lower back and hips.

 2.

Child’s Pose (Yoga Stretch)

• Kneel on the floor, sit back on your heels, and stretch arms forward on the ground.
• Relax your head between your arms.
• Hold 30–60 seconds, breathing deeply.
• Gently stretches the spine and lower back muscles.

 3.

Cat-Cow Stretch

• Start on hands and knees.
• Inhale: arch your back (cow), lifting chest and tailbone.
• Exhale: round your back (cat), tucking chin and pelvis.
• Repeat 8–10 times slowly.
• Improves spinal mobility and circulation.

 4.

Seated Forward Stretch

• Sit on a chair.
• Slowly bend forward, reaching toward the floor.
• Let your head and arms hang loosely.
• Hold 20–30 seconds.
• Relieves pressure from spinal discs and eases stiffness.

 5.

Piriformis Stretch (for Sciatica-related Pain)

• Lie on your back, bend both knees.
• Cross right ankle over left thigh (like a figure 4).
• Pull the left thigh toward your chest.
• Hold 20–30 seconds, switch sides.
• Releases deep hip tension that often pulls on the lower back.

 Do these gently, without bouncing.

 Best time: after a warm shower or light movement, when muscles are relaxed.