Stretches to Help Loosen the Back

A stiff back can be painful and hindering. Stretching properly can help loosen the back muscles and alleviate stiffness and pain. Even if your back isn't stiff or in pain, proper stretching can reduce the chance that you will develop back pain and stiffness. Plan on stretching at least 15 minutes each day; do it when you get up in the morning or before you start an exercise routine.

  1. Upper-Back Stretches

    • You can use a Chinese holistic exercise called the upper-back stretch to loosen your upper-back muscles and improve your posture. To perform this stretch, stand up and plant your feet, shoulder-width apart. Focus on your posture and try to maintain a straight back throughout the stretch. Put your hands behind your back and interlock your fingers. Begin the stretch by trying to touch your elbows together while bending your head down to your chin. When you cannot move your arms closer together, hold the position for a few seconds and gently breathe in through your nose. Release the stretch and perform three to four more repetitions.

    Lower-Back Stretches

    • There are several ways to stretch out your lower back. For one stretch, lie flat on the ground with your knees slightly bent and your feet planted on their soles. Use an exercise mat or a towel if the ground is too hard. Once in position, push your pelvis in and toward your waist. Hold the position for a few seconds and then release. Repeat this stretch three to four times.

      Another lower-back stretch is called the cat stretch. For this stretch, you need to be on all fours. Once in position, slowly raise your head and push your stomach toward the floor to create an arch in your back. Move only as much as is comfortable. Next, drop your head down to your chin and raise your back as you do so. The stretch looks like a cat stretching after a long nap. Repeat this about three or four times.