The 7 Best Back Stretches To Do Every Day, According To Trainers

When a few forward folds can relieve back pain, there's no reason to live with one. Return stretches in the morning, midday, or before bed will keep you flexible, mobile, and comfortable.

1. Cat-Cow

It stretches the muscles along the spine, targets the upper and lower back, and encourages better posture. Try it in the morning to get yourself going, in the middle of the day to decompress, or right after a workout.

2. Child's Pose

The traditional child's pose gently stretches your lower back, hips, and shoulders. It's a good exercise to perform at night to relieve any stress that has accumulated throughout the day and make you feel more at ease.

3. Seated Spinal Twist

The seated spinal twist helps improve spinal mobility and stretches the muscles along the back and sides. It's simple to do this while taking in a movie, which will help you become more flexible over time.

4. Thoracic Spine Rotation

Mellors enjoys using this enticing stretch, often known as a T-spin, to get to the middle back.

Stooping forward into a fold if you need a quick stretch. Just be cautious to move slowly and pay attention to your body. "It's preferable to concentrate on steady movements that let your muscles progressively relax and extend.

5. Standing Forward Fold

If you want to wake up your back in the morning, try this. Additionally, Mellors advises doing it as a desk stretch in the middle of the day. It's the best solution for releasing pressure from the workplace.

6. Side Bend

After a hard day, try this lower back stretch on the floor, your couch, or your bed.

7. Knees To Chest

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