3 Minute Back Stretch Routine

In a recent blog I discussed how research has shown that even doing as little as 3-4 minutes stretching a day can really help your flexibility.

Applying this principle to back stretching I recommend the following 3 minute daily routine which uses 4 simple stretches done in the order shown. This only needs to be done 5 times a week. Please as ever, don’t do these exercises if they are painful, and get some professional advice if you have back pain and you don’t know what you are dealing with. 

Stretch 1 - Knee to chest

Stretch 1 - Knee to chest stretch.

Lie on back, pull one knee toward chest, hold 30 seconds, switch legs. Increases lumbar flexion; reduces lower‑back tension.

Stretch 2 - Spinal Twist

Stretch 2 - Spinal Twist Stretch

Lie on your back, arms out to T, drop knees to one side, hold 30s; repeat other side. Enhances rotational mobility; increases thoracolumbar motion.

Stretch 3 - Cobra Pose

Stretch 3 - Cobra (Prone Spinal Extension)

Lie prone, hands under shoulders, gently extend upper body, hold 30s. Promotes lumbar extension and posterior muscle engagement.

If you find this exercise too difficult, there is an easier version shown here.

Stretch 4 - Child’s pose

Stretch 4 - Child’s Pose Forward Bend

Kneel, sit back on heels, extend arms forward while bending spine, hold 30s.Gently elongates spine passively; mobilizes lumbar flexion and thoracic extension.

For people who find it hard to do the stretch on the floor, here is a video showing you how to perform it whilst standing.

Cliff Russell, Registered Osteopath

Osteo Studio