Back pain is the leading cause of disability worldwide, according to the World Health Organization, which predicts that by 2050, there will be 843 million cases of lower back pain globally. As in-home and virtual personal trainers, back pain is one of the most common complaints we hear from clients. Whether you sit for extended hours, train intensely, or manage a busy lifestyle, the back often carries more strain than you realize. That said, some simple daily stretches can significantly reduce discomfort and improve your mobility. Let’s breakdown why your back may feel sore, how to prevent it, which stretches offer the most relief, and which movements to avoid.

THE ROOT OF THE PROBLEM

There are several reasons your back may feel tense or painful. One of the most common beliefs is that back pain evolves from bad posture, which can be true. However, back pain is just as often the result of poor conditioning or a general lack of fitness. 

Many professionals specify that pain stems primarily from a weak core: that if your core muscles are not providing adequate support, the muscles along your spine compensate, creating tightness and fatigue. “But some studies have shown that specific core exercises are not any more beneficial than general exercise for low back pain. What we know is that exercise in general can help, and focusing on core muscles may provide some additional benefit” (Cleveland Clinic, 2020).

Stress can also play a role. When your nervous system is overwhelmed, the muscles around your spine tense, which can create discomfort. Repetitive movements or habits may also cause strain when the body is imbalanced or not conditioned evenly. Lastly, lack of mobility in the hips or mid-back often forces the lower back to move more than it should, resulting in soreness.

BACK PAIN PREVENTION

Preventing back discomfort starts with consistent movement. Simply standing up and moving every 30 to 45 minutes can reduce tension. It also helps to strengthen the posterior chain, including the glutes, hamstrings, and upper back, which reduces strain on the lumbar spine.  Check out our reel on standing drills here!

On top of a regular strength training routine, we recommend daily mobility work to keep your back feeling healthy and strong. A few of our favourite movements include: 

The Cat-Cow Stretch: Cat-cow is ideal for stiffness throughout the upper and lower back. It gently moves the spine through flexion and extension, helping the muscles warm up and release tension. By alternating between rounding your back toward the ceiling and lowering your belly toward the floor, you encourage fluid movement and relieve stiffness that builds from sitting or standing for long periods.

Child’s Pose with Side Reach: Child’s pose is one of the most calming and restorative stretches for the lower back. When you extend your arms forward and sit your hips back, you lengthen the muscles along the spine. Reaching your hands to the right and left further stretches the sides of the back and the lats.

Knee-to-Chest Stretch: Lying on your back and gently pulling one knee toward your chest helps decompress the lumbar spine. It offers a mild release without placing stress on the joints. Make sure to do both sides!

Figure-4 Hip Stretch: Many people experience lower back discomfort because their glutes or hips are tight. The Figure-4 stretch helps open these areas, alleviating tension that radiates into the back. 

The Open Book Stretch: The open book stretch focuses on the upper and mid-back, counteracting the effects of rounded posture. By lying on your side and rotating your top arm outward, you open the chest and mobilize the thoracic spine. 

Standing Forward Fold (Modified): A gentle forward fold can provide a deep stretch to the entire back and the hamstrings. However, it’s important to keep a bend in the knees to avoid overstressing the lower spine. This stretch can also be performed from a seated position.

MOVEMENTS TO AVOID

Not all stretches are suitable for everyone, and certain movements may worsen symptoms, depending on your condition. Deep forward folds can irritate disc bulges or nerve issues because they increase flexion in the spine. Full back extensions like an intense cobra or upward dog may also be too intense for some. 

Spinal twisting stretches may aggravate herniated discs, as rotation combined with bending is a common cause of further injury. Even aggressive hamstring stretching can worsen sciatic irritation, since pulling too hard may increase nerve tension. This is why individualized guidance — like working with an in-home or virtual personal trainer — can be so valuable.

WHEN TO SEEK HELP

If stretching causes numbness, tingling, or sharp shooting pain down your legs, stop immediately. Sudden severe pain after lifting or twisting — or discomfort that worsens with movement instead of improving — may indicate an injury requiring professional evaluation. Persistent pain lasting more than a week also needs attention. In these cases, working with a qualified expert like a Nielsen Fitness personal trainer can ensure that you receive safe, effective guidance tailored to your specific needs.

FINAL THOUGHTS

Back tightness does not need to be part of your everyday routine. With consistent stretching and proper strength training, you can maintain a healthy, resilient spine. If you feel unsure about where to begin or want a program customized to your body, our team of personal trainers is here to help! We offer in-home personal training in Toronto, Collingwood, London, Hamilton, and Ottawa, and virtual personal training everywhere.