Why back stretches are about more than your back
Your lower spine connects to the pelvis, and big muscles pull on the pelvis: the hip flexors in front, the glutes behind and the hamstrings below. If you sit a lot, your hip flexors stay in a shortened position for hours. A good back routine therefore looks after these muscles as well as the spine.
Add movement in every direction: bending and arching (cat-cow), rotating (supine twist) and side bending. The spine is built to move, and many people find gentle, repeated movement comfortable.
The eight stretches
The order goes from all fours to the floor and back to standing. Hold each stretch for 30 to 45 seconds; do one-sided stretches on both sides.
| Stretch | Time | Area | How to |
|---|---|---|---|
| Child’s pose | 45 sec | lower back, shoulders | knees apart, hips to heels, arms long in front |
| Cat-cow | 45 sec | whole spine | on all fours, slowly round and arch your back with your breath |
| Knee to chest | 30 sec | lower back, glutes | lying on your back, gently pull one or both knees in |
| Supine twist | 45 sec per side | back, hips | let your knees drop to one side, shoulders stay down |
| Sphinx | 45 sec | lower back (extension) | on your stomach, forearms down, lift your chest slightly |
| Supine figure four | 45 sec per side | glutes, hips | ankle over the opposite knee, pull the thigh in |
| Kneeling hip flexor | 45 sec per side | hip flexors | one knee down, shift your pelvis forward, upper body tall |
| Standing side bend | 30 sec per side | side of the torso | arm overhead, lean to the side, both feet planted |
How often and how long
The American College of Sports Medicine (ACSM) recommends that healthy adults do flexibility exercises for each of the major muscle-tendon groups on at least two days per week – a total of about 60 seconds per exercise, which you can split into several shorter holds.
In everyday terms: short and regular beats long and rare. Five minutes on most days is easier to keep up than half an hour on a Sunday. The WHO also recommends reducing long periods of sitting and replacing them with movement – short stretch breaks are a simple way to do that.
Office version
No room for a mat? These work at your desk: seated twist (hand on the backrest, rotate your upper body), chair hip hinge (sit tall, lean forward with a straight back), shoulder blade squeeze and a seated side bend. 30 seconds each, two rounds, done in three minutes.
How to breathe and how far to go
Breathe calmly and evenly through your nose. As you exhale, tension often eases a little and you can sink slightly deeper into the position. A good guide is a clear but comfortable pull: you can keep breathing normally and could hold the position for a while longer. If the feeling turns sharp, burning or radiates, back off. Stretching isn’t a competition – today’s flexibility is your starting point, not your benchmark.
How to tell it is working
Early changes are often small: child’s pose feels more relaxed after two weeks, your knees sink a little lower in the supine twist, and getting up after long sitting feels easier. Note how two or three stretches feel and compare after four weeks. More important than the depth of a single stretch is staying consistent – even on days when only three minutes fit in.
Common mistakes
- Bouncing instead of holding still
- Holding your breath – keep breathing, sink a little deeper as you exhale
- Stretching only your back and skipping hips and legs
- Pushing into pain – a clear pull is enough
- Carrying on with radiating pain, tingling or numbness instead of seeing a doctor
Short answers
- Which stretches are good for the lower back? Child’s pose, knee to chest, supine twist, sphinx and stretches for hip flexors and glutes.
- How long should I hold a stretch? 30 to 45 seconds per hold is a good guide; the ACSM suggests about 60 seconds per exercise in total.
- Can I stretch every day? Yes, gentle stretching is fine daily.
- Morning or evening? Both work – mornings to loosen up, evenings to wind down.