How to Stretch Kinks out of a Back

Stretching can improve your posture, which will help prevent additional kinks.
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Back muscles that are constantly constricted or have undergone unusual strain may sometimes swell and form hard, ball-like knots or kinks in certain areas. Your body does this as a means of compensating for the over-stimulation. This will limit your range of motion, preventing further injury, until the problem is corrected. Sometimes kinks in your back will go away with adequate rest, however there are instances that applying specific stretching techniques is necessary to restore your back’s flexibility and range of motion.

Lower Back

    Sit with your feet outstretched a little more than shoulder-width apart.

    Bring your feet in a few feet toward your buttocks, so that your knees are bent and off the floor at about a 90-degree angle.

    Lean forward slowly, reaching toward the space between your feet. Continue to reach forward until the stretch is felt in your lower back.

    Hold the stretch for 15 to 20 seconds. Breathe normally throughout the stretch.

Upper Back

    Stand relaxed with arms extended in front of you and parallel to the floor.

    Bend your arms slightly at the elbow and pull your shoulder blades together behind you.

    Hold the stretch for 10 to 15 seconds.


    • Perform these stretches as necessary as long as you are not experiencing increased pain while doing them.


    • Maintain smooth, fluid motions during each stretch and avoid quick, jolting motions. Avoid overstretching; hold each position once the stretch is felt.

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