Last updated 21/02/2024 by The pain clinics - Interdisciplinary Health

4 stretching exercises against stiff back

Do you suffer from a stiff back? Here are 4 stretching exercises that can help you fight a sore and stiff back. Stretching and stretching can improve mobility and reduce the feeling of stiffness.

In this guide, our interdisciplinary team at the Vondtklinikken, with both physiotherapists and chiropractors, have put together a training program against stiff backs. The main purpose of the exercises is to make you more flexible, give the muscle fibers better elasticity, and to reduce pain and stiffness in the back.

- A stiff back is no fun

It is probably no understatement to say that the back is the very backbone for good function in everyday life, leisure and at work. Precisely for this reason, it can have major negative ripple effects when it suddenly no longer plays on teams. Pain and stiffness in the back can seriously affect work ability, everyday function and quality of life.

"The article has been written and quality checked by publicly authorized health personnel. This includes both physiotherapists and chiropractors at Pain clinics Interdisciplinary Health (see clinic overview here). We always recommend having your pain assessed by knowledgeable healthcare personnel."

Tips: Further down in the guide, you will get good advice on self-help tools, such as the use of foam roll og back stretch. Links to product recommendations open in a new browser window.

VIDEO: 4 stretching exercises for a stiff back

Here shows chiropractor Alexander Andorff presented four good stretching exercises that can help you stretch out a stiff back.

Feel free to subscribe to ours for free YouTube channel. Here you will find videos with good training programs and health tips. In this video you can see the four exercises we show in this article.

1. Seat and Hamstring Stretching ("Gluteal Stretch")

Lie on your back with the back of your head against the floor. Then pull your legs up towards you and then place one leg over the other - then rotate your hip outwards and pull your leg towards you so that you feel that it stretches well in both the back of the thigh and the seat. This is a great exercise as it stretches several muscles that are often involved in back pain - including the glutes and piriformis. Hold the stretch for 30 seconds and repeat over 3-4 sets. Then repeat the exercise on the other side.

Stretch the lower back

Lie on your back with both legs straight. Then lift one leg towards you and gently pull it towards you – ideally you should avoid too much back arching when doing this stretch. The exercise should be felt in the back of the seat and the lower back (lower back). Hold for 30 seconds over 3 sets.

3. Cat-camel stretching exercise

The cat camel exercise is a well-known yoga exercise. The strength of this exercise lies in the fact that it is both gentle and effective. The exercise stimulates increased movement throughout the spine, from the bottom of the lower back all the way up to the neck. An exercise that is suitable for absolutely everyone.

• Starting position: You start standing on all fours. Preferably on a training mat for increased comfort.
• execution: Lower your back, calmly and controlled, down towards the floor below you. So that you form an arch in your back. Then bring your back up towards the ceiling again - as far as you can.
• reps: Perform 10 repetitions over 3 sets.

4. Back stretching in a sitting position (stretching of the lower back, piriformis and seat)

This is an exercise that stretches and stretches deeply in the seat, including the famous musculus piriformis, and in the lower back. These are muscles that, when shortened and tense, often contribute to a feeling of stiffness in the back.

• Starting position: Start sitting on an exercise mat, making sure you keep your back straight. Your legs should be straight in front of you.
• execution: Fold one leg over the other and rotate the torso in the opposite direction. Now you should feel that it stretches in the ham and further out towards the hip.
• Duration: For stretching exercises, a golden rule is to hold the stretch for 30 seconds. Then repeat over 3 sets.

Summary: The four stretching exercises in this program

In this program we have gone through the following four stretching exercises:

1. Gluteal stretch

2. Stretch of lower back

3. Cat-camel

4. Seated back stretch

Carrying out this program on a regular basis is quite manageable for the vast majority of people. But remember that it is always a good idea to start calmly, and then rather gradually build up at your own pace. Over time, you will notice that your muscles become more elastic and that your joints are less stiff. Aim to do the exercises 3 times a week (like every other day).

Recommended self-measures against a stiff back

Many of our patients ask us what they can do themselves to counteract a stiff and painful back. Here are several well-known and beloved self-help techniques. Two of the most famous are use of foam roller and stretching the back using a back stretch. The foam roller is a well-known self-help tool for athletes, but which is also particularly suitable for the rest of us also. A systematic overview study, the strongest form of research, has shown that foam rolling has a documented positive effect in the form of less muscle tension and increased mobility.¹ A back stretcher works in a slightly different way and allows you to stretch out the lower back in a natural position.

Our recommendation: Large foam roller (60 cm long)

As mentioned above, the use of a foam roller can show a documented positive effect against tight muscles and stiff joints. There are a number of good exercises you can use a foam roller for. Here you can read more about it. A favorite self-help tool for those who want to work actively against their own muscle problems and stiffness.

Also try: Use of back stretches

The purpose of a back stretcher, as shown in the picture above, is to stretch out and stretch both the muscles and joints in the lower back. It also has several areas of action and can also be used for the neck. You can read more about it here .

The pain clinics: Your choice for modern treatment

Our clinicians and clinic departments always aim to be among the elite in the investigation, treatment and rehabilitation of pain and injuries in muscles, tendons, nerves and joints. By pressing the button below, you can see an overview of our clinics - including in Oslo (incl Lambert seats) and Akershus (Raw wood og Eidsvoll Sound). Feel free to contact us if you have any questions or are wondering about anything.

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Article: 4 stretching exercises against stiff back

Written by: Our publicly authorized chiropractors and physiotherapists at Vondtklinikkene

Fact check: Our articles are always based on serious sources, research studies and research journals - such as PubMed and the Cochrane Library. Please contact us if you spot any errors or have comments.

Research and sources

1. Hendricks et al, 2020. Effects of foam rolling on performance and recovery: A systematic review of the literature to guide practitioners on the use of foam rolling. J Bodyw Mov Ther. 2020 Apr;24(2):151-174.

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