Lenny and Larrys
You push hard during workouts because you want strength, muscle, and endurance. But when back pain creeps in afterward, it can stall progress and make training sessions feel like punishment. The good news is you can prevent much of that discomfort before it starts. Adding the proper stretches into your warm-up or cool-down helps release tight muscles, improve mobility, and reduce the strain that leads to lingering soreness.
Instead of relying only on the same familiar moves, you’ll benefit most from learning a few underrated stretches that go beyond the basics. These techniques target hidden problem areas (think stiff hips, tight lats, and a locked-up thoracic spine) that often trigger post-workout back pain. Once you start using them, you’ll notice smoother movement patterns, better lifting form, and fewer aches after training.
Before you begin - always consult your physician before beginning any exercise (or dietary) program(s). This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription (or dietary program) that's right for you.
Here are seven effective (and lesser-known) back stretches that protect your spine, improve recovery, and keep you training without nagging pain:
1. 90/90 Hip Switch with Reach
- Why the 90/90 hip switch with reach works: Tight hips pull on your lower back. This stretch opens the hips while the overhead reach creates space through the spine.
- How to do the 90/90 hip switch with reach stretch: Sit in a 90/90 hip position (front leg bent 90°, back leg bent 90°). Plant one hand behind you, raise the other overhead, and gently rotate toward the back leg.
2. Kneeling Thoracic Extension on a Bench
- Why the kneeling thoracic extension on a bench works: Most back pain comes from poor thoracic mobility, not the low back itself. This stretch unlocks the upper spine so your lower back doesn’t compensate.
- How to do the kneeling thoracic extension on a bench: Kneel in front of a bench, place your elbows on top, holding a stick, and sink your chest while keeping your ribs tucked.
3. Reverse Prayer Stretch (Behind-the-Back Namaste)
- Why the reverse prayer stretch works: Rarely done outside yoga circles, this opens the chest and lengthens spinal stabilizers that stiffen during lifting.
- How to do the reverse prayer stretch: Bring your hands behind your back in a prayer position (palms pressed, fingers pointing upward). If that’s too advanced, hold opposite elbows instead.
4. Pigeon Pose with a Twist
- Why the pigeon pose with a twist works: Pigeon is already known for glute relief, but adding a gentle spinal twist takes pressure off the sacrum and lower back.
- How to do a pigeon pose with a twist: Set up in pigeon pose, then rotate your torso toward the bent front leg and place the opposite elbow outside the thigh for a twist.
5 & 6. Standing Wall Lat Stretch with Side Bend
- Why it works: The lats are sneaky culprits in workout back pain. When tight, they compress the lower back.
- How to do it: Place both hands on a wall at hip height, hinge at the hips, and push your chest down. Add a side bend to feel the stretch through the ribs to the lower back.
7. Bretzel Stretch 2.0
- Why it works: This mobility drill simultaneously opens the quads, hip flexors, and thoracic spine, making it a one-stop shop for pain prevention.
- How to do it: Lie on your side. Grab the top ankle behind you while pulling the bottom knee across your body with the opposite arm. Rotate your chest open toward the ceiling.
Prevent Pain and Protect Your Training
Protecting your back doesn’t require complicated routines or long hours of stretching. A few minutes spent on smart, targeted movements can make the difference between a good workout, sleeping well, or just traversing your day.
Add these stretches to your training plan, and you’ll give your body the flexibility and support it needs to stay consistent, recover faster, and keep pushing forward.
Frequently Asked Questions About Back Stretches and Workout Pain
Do you have questions about stretching and workout recovery?
These quick answers cover what people search for most when it comes to keeping the back flexible, strong, and pain-free.
Should you stretch before or after a workout to prevent back pain?
You’ll get the most benefit by stretching before and after working out.
However, choosing the right kind of stretches matters.
Before a workout, use dynamic stretches (like the cat–cow, or controlled rotations) to gently warm up joints and prime your spine for movement.
After training, lean into static stretches (holding a stretch for 20–60 seconds) to ease tension in muscles around your back, hips, and thoracic area. While research hasn’t definitively proven that stretching alone prevents back pain or reduces injury risk, regular flexibility work appears to reduce general pain sensitivity and improve mobility over time, which supports resilience against workout-related soreness.
How long should you hold each back stretch for the best results?
You’ll get the most out of a static back stretch when you hold it for 30-60 seconds, repeating each stretch 2-4 times per session.
Research on muscle flexibility suggests that holding a stretch for approximately 30 seconds is effective, with longer durations often yielding diminishing returns.
To break it down:
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- Start with a comfortable tension - not pain.
- Hold the position steadily for 20–30 seconds, feeling a mild, sustained pull.
- If mobility allows and you’re comfortable, you can extend the hold for 45–60 seconds.
- Pause and breathe, then repeat 1–3 more times.
- On days when flexibility is lower (e.g., early morning or tight session), lean toward the shorter end of that range.
Following this approach helps stimulate an improved range of motion without overstressing tissues.
What are the best stretches for lower back pain after exercise?
When your lower back feels stiff or sore after training, your goal should be to gently release tension in the muscles of your lumbar area, glutes, and hip flexors (helps restore mobility around the spine).
Some of the most effective stretches include:
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- Knee-to-Chest Stretch: Lie on your back, pull one or both knees toward your chest, and hold the position. This stretches the lumbar muscles and helps reduce compression.
- Lower Back Rotational Stretch (Supine Twist): While lying on your back with knees bent, gently lower both knees to one side (keeping shoulders on the floor) to create a mild twist through the spine.
- Cat–Cow (Spinal Flexion/Extension Flow): On hands and knees, alternate between arching your back upward (cat) and dipping it downward (cow) in a smooth, fluid motion. This helps glide and lubricate spinal segments.
- Hamstring Stretch (Lying or Seated): Tight hamstrings pull on your pelvis, potentially aggravating the lower back. Lying on your back, bend one knee and straighten the other (or use a strap) to feel a stretch down the hamstring.
- Glute Stretch / Piriformis Stretch: Cross one ankle over the opposite knee while lying down, then gently pull your thigh toward your chest. This targets the glutes and outer hip muscles, which often drive lower back tension.
Tip: Go slow, ease into each position, and avoid bouncing. Use deep, calm breathing to help your muscles relax. If any movement produces sharp pain or radiating symptoms, stop and consult a medical or physiotherapy expert before continuing.
Can stretching really prevent injuries during workouts?
You shouldn’t expect stretching on its own to shield you from injury.
The evidence is mixed: some reviews suggest that static stretching before exercise doesn’t reliably reduce injury rates.
On the other hand, dynamic stretching during warm-ups shows more consistent promise in lowering the incidence of muscle strains or sprains.
Here’s how to use stretching wisely as part of injury prevention:
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- Use dynamic stretches before workouts to increase blood flow, prime your muscles, and prepare your spine for the load.
- After training, rely more on static and mobility stretches to ease tight spots (don’t assume they will block injuries entirely).
- Combine stretching with strength work, movement patterns, rest, and proper technique. Injury risk is multifactorial, encompassing more than just flexibility.
Are these back stretches safe for beginners?
Yes. Most back stretches are safe for beginners when done slowly and within a comfortable range of motion.
The important thing is to focus on gentle tension, not pain, and to avoid forcing your body into positions it’s not ready for.
Beginners benefit most from basic static holds like the knee-to-chest stretch, supine twist, or cat–cow (these can improve mobility without stressing the spine).
Research notes that stretching is generally safe and effective when introduced gradually, but improper technique or overextension can increase strain rather than reduce it.
If you’re new to exercise or have a history of back problems, check with a physical therapist or health professional to confirm which movements are safe for you.
How often should you do back stretches to avoid soreness?
2–3 times per week.
You’ll see the best results when you stretch your back at least 2–3 times per week, though many people benefit from shorter daily sessions.
Consistency matters more than duration. A few minutes of focused stretching built into your warm-up or cool-down can make it easier to stay pain-free and prevent muscles from tightening up after training.
If you spend long hours sitting, adding quick breaks throughout the day to stretch your back and hips can further reduce stiffness and soreness.