3 Stretches to Instantly Reduce Your Back Pain

Struggling with back pain? Here are 3 simple stretches you can do to get instant relief:

Child’s Pose Stretch

Kneel on the floor, sit back on your heels, and stretch your arms forward.

Hold for 30 seconds.

Relieves tension in your lower back and hips.

Knee-to-Chest Stretch

Lie on your back, bring one knee to your chest, hold it with both hands.

Hold for 20–30 seconds, then switch sides.

Eases pressure on your lower back.

Cat-Cow Stretch

Get on your hands and knees.

Arch your back up (like a cat), then dip it down and lift your head (like a cow).

Repeat for 1–2 minutes.

Improves flexibility and reduces stiffness.

Consistency is key! Do these stretches twice daily for best results.

For personalized physiotherapy care and faster recovery, visit Dr. Pravin’s Advanced Physiotherapy Clinic & Home Physiotherapy — Your partner in pain-free living!

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