Back pain doesn’t always arrive with a dramatic injury. More often, it sneaks silently, accompanying hours spent slouched over a laptop, carrying grocery bags the wrong way, or when you are bending low to pick up something from the floor. After a long day at the desk, the spine feels stiff because the muscles ache, and suddenly every moment feels like a chore, largely because prolonged sitting weakens core support, reduces blood flow, and increases pressure on the spinal disc.

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A handful of easy, gentle stretches can bring relief. And the best part? They don't demand special equipment or a lot of time. Just a mat, a few minutes, and a willingness to breathe through the movements. 

1. Cat-Cow Pose: Wake the spine up

Start on all fours. As you exhale, arch your back (like a stretching cat). Then inhale, dip your belly, and lift your chest forward (like a cow). Repeat 5-10 times. 

This back-and-forth movement improves spinal flexibility and relieves stiffness from sitting too long. Studies show that yoga-based moves like Cat-Cow help reduce chronic low-back pain and improve mobility by engaging core stabilisers, enhancing circulation, and lowering stress-related muscle tension  (Journal of Orthopaedic & Sports Physical Therapy, 2017).

2. Child’s Pose: The calm stretch

Kneel, stretch your arms forward, and sink your hips back toward your heels. Rest your forehead on the mat and breathe slowly.

This pose lengthens the spine, relaxes the lower back muscles, and helps calm the nervous system. Research highlights that restorative stretches like Child’s Pose reduce both physical pain and stress by releasing muscle tension, improving circulation, and activating the body’s relaxation response (Journal of Bodywork and Movement Therapies, 2015).

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3. Knee-to-Chest: Easing Pressure from Hips to Spine

Lie on your back. Bring one knee toward your chest while keeping the other leg extended. Hold for 30 seconds, then switch.

This movement eases tension in the hips and reduces stress on the lower spine. According to the Spine Health Journal (2019), restoring hip and spine mobility is key to preventing recurring lower-back pain by loosening tight hip flexors, improving spinal alignment, and reducing compensatory strain on surrounding muscles.

4. Pelvic Tilt: The reset button

Lie on your back with knees bent. As you exhale, gently flatten your lower back against the floor by tilting the pelvis up. Inhale and release. Repeat 10 times.

Though subtle, this movement activates deep core muscles that stabilise the spine. A review in the Journal of Anthropology of Sport and Physical Education (2021) showed that strengthening the pelvic region and core muscles helps prevent lower back pain and excessive lumbar lordosis by improving spinal alignment, reducing pressure on vertebrae, and supporting overall posture.

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5. Supine Spinal Twist: Unwind and release

Lie on your back, bend your knees, and let them drop gently to one side while turning your head in the opposite direction. Hold for 30 seconds, then switch sides.

This gentle twist relieves tension, improves spinal mobility, and can help with digestion. Clinical findings in Medical Science (2023) suggest that combining heat therapy with spinal twist may help relieve pain and enhance daily functioning for individuals with chronic non-specific spinal pain.

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Why Just These Five?

These stretches hit all the essentials:

• Mobility (Cat-Cow, Spinal Twist)
• Relaxation (Child’s Pose)
• Hip release (Knee-to-Chest)
• Core stability (Pelvic Tilt)

That’s why they work together as a short but powerful routine. The World Health Organisation notes that nearly 80 per cent of people experience back pain at some point in life. The difference lies in how quickly it’s addressed, and stretching is one of the simplest, most effective.

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The Flow

Here’s how it looks in practice:

1. Cat-Cow (10rounds)

2. Child’s Pose (30-60 seconds)

3. Knee-to-Chest (30 seconds per side)

4. Pelvic Tilt (10 reps)

5. Supine Spinal Twist (30 seconds each side)

All in under 10 minutes.

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Back pain may be common, but it doesn’t have to control your daily life. A consistent stretch routine can do more than ease pain; it can improve posture, boost flexibility, and even calm the mind. Just a few minutes of bending and breathing can make your back feel lighter, freer, and grateful.

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