Home Stretches for Lower Back Pain

Wear comfortable clothing that won’t bind or constrict movements
Do not force the body into difficult or painful positions—stretching should be pain free
Move into a stretch slowly and avoid bouncing, which can cause muscle strain
Stretch on a clean, flat surface that is large enough to move freely
Hold stretches long enough (15 to 30 seconds) to adequately lengthen muscles and improve range of motion1
Repeat a stretch between 2 and 5 times—a muscle usually reaches maximum elongation after about 4 repetitions1
Stretch one side of the body at a time
Below are examples of stretches targeted for the neck, upper back, and the lower back.
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