Back stretches | NHS

You can try knee-to-chest stretches, lower-back rotational stretches, and cat-cow stretches. These are easy to do and help improve flexibility and relieve tension.

It's generally recommended to perform back stretches daily or at least 3-4 times a week to maintain flexibility and reduce the risk of back pain.

Yes, some effective stretches for lower back pain include the child's pose, pelvic tilts, and the seated forward bend. These stretches can help relieve pain and tension in the lower back.

Yes, regular stretching can help alleviate back pain by improving flexibility, reducing muscle tension, and increasing blood flow to the back muscles.

Always warm up your muscles before stretching to prevent injury. If you have any underlying health conditions or severe back pain, consult with a healthcare professional before starting a new stretching routine.

Mild discomfort or tension is normal during stretches, but you should not feel sharp pain. If you experience severe pain, stop the activity and consult a healthcare professional.

Yes, pregnant women can do back stretches, but they should choose gentle, safe stretches and avoid any movements that cause discomfort. Always consult your midwife or GP before beginning any new exercise regimen during pregnancy.

Hold each stretch for about 15-30 seconds, and repeat 2-3 times. Make sure to breathe deeply and relax into the stretch for maximum benefit.

There is no specific best time; it depends on your schedule and personal preference. Some people prefer stretching in the morning to start the day, while others find it beneficial to stretch in the evening to relieve the day's tension.

If you have a herniated disc, it's essential to seek guidance from a healthcare professional before starting any stretching routine. They can recommend specific stretches that are safe and beneficial for your condition.

Generally, avoid stretches that cause pain or discomfort. It's advisable to consult with a physiotherapist or healthcare professional to get personalised advice on which stretches are safe for your condition.

Ensure proper form and technique, hold stretches for an adequate duration, and keep consistency in your routine. Additionally, combine stretching with other exercises like strengthening and aerobic activities for overall back health.

Yes, combining back stretches with strengthening and aerobic exercises can improve overall flexibility, strength, and back health. Just ensure you are using proper technique to avoid injury.

Certain stretches can help relieve sciatica pain by reducing tension in the muscles around the sciatic nerve. Examples include the reclining pigeon pose, seated spinal twist, and hamstring stretches.

If your back pain worsens after stretching, stop immediately and consult a healthcare professional. They can evaluate your condition and provide advice on safe and effective exercises.