• TRENDING
  • Fitness
  • Healthcare
  • Lifestyle
  • Shopping
  • Nutrition
  • Nutrition
  • Life / Sports
  • International
  • healthifyme
  • Nutrition Facts

Healthy Body Revive

SUBSCRIBE
  • Fitness
    FitnessShow More
    the-best-smith-machine-for-your-home-gym-in-2025-–-breaking-muscle
    The Best Smith Machine for Your Home Gym in 2025 – Breaking Muscle
    March 4, 2025
    strongest-pre-workout:-the-best-high-stim-picks-of-2025-–-breaking-muscle
    Strongest Pre-Workout: The Best High-Stim Picks of 2025 – Breaking Muscle
    March 3, 2025
    best-creatine-for-men-of-2025-–-breaking-muscle
    Best Creatine for Men of 2025 – Breaking Muscle
    March 3, 2025
    best-elliptical-machines-of-2025,-reviewed-by-fitness-experts-–-breaking-muscle
    Best Elliptical Machines of 2025, Reviewed by Fitness Experts – Breaking Muscle
    February 7, 2025
    the-best-power-rack-of-2025,-according-to-a-personal-trainer-–-breaking-muscle
    The Best Power Rack of 2025, According to a Personal Trainer – Breaking Muscle
    February 7, 2025
  • Healthcare
    HealthcareShow More
    what’s-so,-um,-great-about-the-world’s-greatest-stretch?
    What’s So, Um, Great About the World’s Greatest Stretch?
    June 19, 2025
    what-kind-of-workout-should-you-try?
    What Kind of Workout Should You Try?
    June 17, 2025
    a-weighted-vest-is-the-easiest-way-to-upgrade-your-daily-walks
    A Weighted Vest is the Easiest Way to Upgrade Your Daily Walks
    June 16, 2025
    3-push-up-modifications-to-try-if-you-can’t-yet-get-a-full-one
    3 Push-Up Modifications to Try If You Can’t Yet Get a Full One
    June 16, 2025
    we’ve-tried-hundreds-of-black-leggings—these-reign-supreme
    We’ve Tried Hundreds of Black Leggings—These Reign Supreme
    June 13, 2025
  • Lifestyle
    LifestyleShow More
    how-targeted-volume-training-solves-training-dysfunction-for-real,-lasting-results
    How Targeted Volume Training Solves Training Dysfunction for Real, Lasting Results
    June 6, 2025
    proximamente-el-10-de-junio-:-25-minute-speed-train-de-joel-freeman
    Próximamente el 10 de junio : 25 Minute Speed Train de Joel Freeman
    May 27, 2025
    a-venir-le-10-juin-:-25-minute-speed-train-de-joel-freeman
    À venir le 10 juin : 25 Minute Speed Train de Joel Freeman
    May 27, 2025
    coming-june-10th:-25-minute-speed-train-by-joel-freeman
    Coming June 10th: 25 Minute Speed Train by Joel Freeman
    May 27, 2025
    introducing-the-bodi-experience-community:-a-new-way-to-connect,-stay-motivated,-and-thrive
    Introducing the BODi Experience Community: A New Way to Connect, Stay Motivated, and Thrive
    May 19, 2025
  • Nutrition
    NutritionShow More
    do-probiotics-help-you-lose-weight?-find-out-now
    Do Probiotics Help You Lose Weight? Find Out Now
    May 9, 2025
    how-to-talk-to-your-doctor-about-glp-1s:-a-conversation-guide
    How To Talk To Your Doctor About GLP-1s: A Conversation Guide
    May 8, 2025
    fat-burning-supplements-for-men:-hype-or-effective-solution?
    Fat Burning Supplements For Men: Hype Or Effective Solution?
    May 8, 2025
    body-fat-scale:-are-smart-scales-the-smarter-way-to-measure-health?
    Body Fat Scale: Are Smart Scales The Smarter Way To Measure Health?
    May 7, 2025
    best-snack-for-weight-loss:-smart-choices-for-success
    Best Snack For Weight Loss: Smart Choices For Success
    May 6, 2025
  • Privacy Policy
Reading: 15 Simple Stretches for Your Tight, Achy Back
Share
  • TRENDING
  • Fitness
  • Healthcare
  • Lifestyle
  • Shopping
  • Nutrition
  • Nutrition
  • Life / Sports
  • International
  • healthifyme
  • Nutrition Facts

Healthy Body Revive

SUBSCRIBE
  • Fitness
    FitnessShow More
    the-best-smith-machine-for-your-home-gym-in-2025-–-breaking-muscle
    The Best Smith Machine for Your Home Gym in 2025 – Breaking Muscle
    March 4, 2025
    strongest-pre-workout:-the-best-high-stim-picks-of-2025-–-breaking-muscle
    Strongest Pre-Workout: The Best High-Stim Picks of 2025 – Breaking Muscle
    March 3, 2025
    best-creatine-for-men-of-2025-–-breaking-muscle
    Best Creatine for Men of 2025 – Breaking Muscle
    March 3, 2025
    best-elliptical-machines-of-2025,-reviewed-by-fitness-experts-–-breaking-muscle
    Best Elliptical Machines of 2025, Reviewed by Fitness Experts – Breaking Muscle
    February 7, 2025
    the-best-power-rack-of-2025,-according-to-a-personal-trainer-–-breaking-muscle
    The Best Power Rack of 2025, According to a Personal Trainer – Breaking Muscle
    February 7, 2025
  • Healthcare
    HealthcareShow More
    what’s-so,-um,-great-about-the-world’s-greatest-stretch?
    What’s So, Um, Great About the World’s Greatest Stretch?
    June 19, 2025
    what-kind-of-workout-should-you-try?
    What Kind of Workout Should You Try?
    June 17, 2025
    a-weighted-vest-is-the-easiest-way-to-upgrade-your-daily-walks
    A Weighted Vest is the Easiest Way to Upgrade Your Daily Walks
    June 16, 2025
    3-push-up-modifications-to-try-if-you-can’t-yet-get-a-full-one
    3 Push-Up Modifications to Try If You Can’t Yet Get a Full One
    June 16, 2025
    we’ve-tried-hundreds-of-black-leggings—these-reign-supreme
    We’ve Tried Hundreds of Black Leggings—These Reign Supreme
    June 13, 2025
  • Lifestyle
    LifestyleShow More
    how-targeted-volume-training-solves-training-dysfunction-for-real,-lasting-results
    How Targeted Volume Training Solves Training Dysfunction for Real, Lasting Results
    June 6, 2025
    proximamente-el-10-de-junio-:-25-minute-speed-train-de-joel-freeman
    Próximamente el 10 de junio : 25 Minute Speed Train de Joel Freeman
    May 27, 2025
    a-venir-le-10-juin-:-25-minute-speed-train-de-joel-freeman
    À venir le 10 juin : 25 Minute Speed Train de Joel Freeman
    May 27, 2025
    coming-june-10th:-25-minute-speed-train-by-joel-freeman
    Coming June 10th: 25 Minute Speed Train by Joel Freeman
    May 27, 2025
    introducing-the-bodi-experience-community:-a-new-way-to-connect,-stay-motivated,-and-thrive
    Introducing the BODi Experience Community: A New Way to Connect, Stay Motivated, and Thrive
    May 19, 2025
  • Nutrition
    NutritionShow More
    do-probiotics-help-you-lose-weight?-find-out-now
    Do Probiotics Help You Lose Weight? Find Out Now
    May 9, 2025
    how-to-talk-to-your-doctor-about-glp-1s:-a-conversation-guide
    How To Talk To Your Doctor About GLP-1s: A Conversation Guide
    May 8, 2025
    fat-burning-supplements-for-men:-hype-or-effective-solution?
    Fat Burning Supplements For Men: Hype Or Effective Solution?
    May 8, 2025
    body-fat-scale:-are-smart-scales-the-smarter-way-to-measure-health?
    Body Fat Scale: Are Smart Scales The Smarter Way To Measure Health?
    May 7, 2025
    best-snack-for-weight-loss:-smart-choices-for-success
    Best Snack For Weight Loss: Smart Choices For Success
    May 6, 2025
  • Privacy Policy
Reading: 15 Simple Stretches for Your Tight, Achy Back
Share
  • Fitness
  • Healthcare
  • Lifestyle
  • Nutrition
  • Privacy Policy
Have an existing account? Sign In
© Foxiz News Network. Ruby Design Company. All Rights Reserved.
Healthy Body Revive > Blog > Healthcare > 15 Simple Stretches for Your Tight, Achy Back
Healthcare

15 Simple Stretches for Your Tight, Achy Back

Kayne Collins
Last updated: February 15, 2024 8:23 pm
Kayne Collins
Share
5 Min Read
15-simple-stretches-for-your-tight,-achy-back
SHARE

The lower back is an all-too-common pain point. If you’re feeling tight or achy there, adding some gentle stretches to your routine can be a low-effort way to help ease the tension.

There are a bunch of reasons why your lower back could be barking in the first place, including injuries like muscle strains; problems with your discs (the spongy pads that act as shock absorbers for your vertebrae); or chronic conditions like osteoarthritis (a breakdown in joint tissue over time), ankylosing spondylitis (an inflammatory disease that can cause your vertebrae to fuse), or axial spondyloarthritis (inflammatory arthritis in your spine).

But one of the most common causes is simply sitting a whole lot. Being sedentary all day can weaken your core, mess with your posture, and cause your hip muscles to shorten and pull on your lower back. All of this can increase the stress on the surrounding joints and interfere with your regular movement patterns, leading to general lower back aches and discomfort, Sasha Cyrelson, DPT, OCS, the clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF.

That’s where stretching comes in. While it isn’t a magical cure-all, it can help give you some relief. Here’s what you need to know to make the most of it.

Why certain stretches can help ease lower back pain

“In general, motion is lotion,” Dr. Cyrelson says. Gentle stretches keep your body loose and mobile and encourage your joints to move comfortably through their full range of motion. That’s important because a lack of mobility in your spine in particular can cause more strain on the surrounding muscles and contribute to lower back pain, Dr. Cyrelson says.

And it’s not just about doing a ton of lower-back stretches either. Releasing tightness in your hips, glutes, legs, and mid-back also plays a big role in staying pain-free too. When those muscles aren’t able to move as freely as they should, your posture takes a hit. This creates an imbalance that puts extra demands on your lower back when you’re exercising or simply going about your daily life, Dr. Cyrelson explains. But by keeping those areas loose, they can fire up properly to complete certain movements, thus taking the strain off the muscles in your lower back.

There are a few things to keep in mind to stretch safely.

In general, stretching is safe to do daily, though you should tune into how your body’s feeling as you move, Dr. Cyrelson says. “Never stretch into a position of pain; pain is how our bodies tell us something is wrong,” she says. You should feel a combination of muscle tension and release; if there’s any pinching, sharp pain, or brief numbness, ease off the stretch.

If your back pain is related to a chronic health condition or you have a history of back injuries or disc problems, you should take some extra precautions, Dr. Cyrelson says. First, chat with your doctor or physical therapist to make sure you’re not doing anything that could potentially make things worse. If they give you the green light to give certain stretches a try, make sure you’re moving in a slow and controlled manner so that you can easily stop if you suddenly feel pain or irritation, and avoid hyperextending (overarching) your lower back or lumbar spine.

How to add lower-back stretches to your routine

Choose three to five stretches from the list below and do them a couple times a week to start. If the moves you pick don’t seem to give your lower back any relief, try a few others until you find the ones that feel good. Ditch any that are particularly uncomfortable or irritate your back further. Eventually, as you get more comfortable, you can stretch daily (if you’d like), and work up to holding each pose for longer.

Finally, while we’re focusing on stretching exercises here, don’t forget about strength work. Strengthening your core—including your deep abdominal muscles, pelvic floor, and glutes—will also help support your spine, Dr. Cyrelson says. So bookmark a few abs workouts for later, but for now, let’s get to stretching!

You Might Also Like

What’s So, Um, Great About the World’s Greatest Stretch?

What Kind of Workout Should You Try?

A Weighted Vest is the Easiest Way to Upgrade Your Daily Walks

3 Push-Up Modifications to Try If You Can’t Yet Get a Full One

We’ve Tried Hundreds of Black Leggings—These Reign Supreme

TAGGED:Fitness
Share This Article
Facebook Twitter Email Print
Leave a comment Leave a comment

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

New Releases

- Advertisement -
Ad image

Trending Stories

the-best-cushioned-treadmills-to-soften-every-step-you-take
Healthcare

The Best Cushioned Treadmills to Soften Every Step You Take

September 18, 2024
the-best-trail-running-shoes,-according-to-outdoor-experts
Healthcare

The Best Trail Running Shoes, According to Outdoor Experts

March 22, 2024
10-cookies-&-creamy-shakeology-breakfast-recipes
Lifestyle

10 Cookies & Creamy Shakeology Breakfast Recipes

May 17, 2024
do-probiotics-help-you-lose-weight?-find-out-now
Nutrition

Do Probiotics Help You Lose Weight? Find Out Now

May 9, 2025
corporate-nutrition-workshops-|-enhance-employee-health-&-performance
Nutrition

Corporate Nutrition Workshops | Enhance Employee Health & Performance

September 12, 2024
¡llego-3-day-split-con-autumn-calabrese!
Lifestyle

¡Llegó 3 Day Split con Autumn Calabrese!

April 11, 2024

Follow US on Social Media

The following Terms and Conditions govern the use of Healthy Body Revive and are in place to protect everyone who uses the website. Health Fuel Zone d.o.o owner of Healthy Body Revive has the right to revise and update these Terms and Conditions at any time without prior notification; therefore, you should visit this page periodically to review these Terms of Use including the Terms of Use and Privacy Policy of our owner Health Fuel Zone d.o.o.

Healthy Body Revive

2024 © Proudly powered by Health Fuel Zone d.o.o. All Rights Reserved.

Welcome Back!

Sign in to your account

Lost your password?