Good Ways to Stretch Out a Sore Back

Take care of your back before pain gets out of control.

Take care of your back before pain gets out of control.

You hit the weight floor at the gym and did a full-body strength-training workout. Proud of yourself for all that you accomplished, you were a little surprised when you woke up with a sore back the next morning. Overdoing a workout is just one of the ways that a sore back can occur. In fact, back problems are one of the most common reasons people visit a doctor. If your sore back is on the minor side and the result of a workout, stress or sitting in front of a computer for too long, some simple stretches may help to alleviate your pain.

Knee to Chest

Lie on your back on an exercise mat. Engage your abdominal muscles. Rest your arms by your sides.

Bend your right knee and lift it toward your chest. Clasp your hands around the front of your shin and gently pull the knee further in to your chest. You should feel the stretch in your hips and back. Hold for 10 seconds.

Return your right leg to starting position and repeat the stretch on the left side. Complete three to five rounds on each side.

Sphinx Pose

Lie on your stomach with your legs stretched out straight behind you. Isolate the thigh muscles and roll your inner thighs toward each other. Lengthen your tailbone toward your feet; avoid tucking it under -- rather, let it extend your lower back.

Bend your arms and place your elbows on the mat directly under your shoulders. Lay your forearms on the floor, parallel to each other and shoulder-width apart.

Push into your forearms and elbows to lift your chest, shoulders and head up and away from the floor. Your back should be stretched in a mild backbend. Hold the stretch for five to 10 breaths and then lower your torso to the floor to rest for three to five breaths.

Rotational Stretch

Lie on your back on a comfortable mat, carpeting or blanket. Bend your knees and place your feet flat on the floor about 1 foot in front of your buttocks.

Roll your hips to bring both bent knees to your right side. Allow your right leg to rest on the floor, with the left leg on top. Keep your shoulders secure to the floor. Look to the left and hold the stretch for five to 10 counts.

Bring the knees back up to starting position and repeat on the other side. Roll your head to the right when your knees are on the left side.

Items you will need

  • Exercise mat


  • Seek assistance from a physician if your back pain is persistent or becomes worse.

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About the Author

Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis" and others. She holds a Bachelor of Business Administration from Temple University.

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