Muscle tightness is a common contributor to back pain, especially in the lower back, hamstrings, hip flexors, and chest muscles. Tight muscles pull on the spine and alter its natural curvature, causing pain and stiffness.

Physiotherapy Tip:
Daily gentle stretching can relieve tightness, improve flexibility, and promote better blood flow to affected areas. Stretching also prepares your muscles for movement and reduces the risk of injury.

Effective stretches for back pain:

• Child’s pose: Kneel on the floor, sit back on your heels, and stretch your arms forward on the floor. Hold for 30 seconds to 1 minute.

• Hamstring stretch: Sit on the floor with one leg extended and the other bent. Reach forward toward the toes of the extended leg. Hold for 20-30 seconds and switch sides.

• Cat-cow stretch: On hands and knees, alternate between arching your back up (cat) and lowering it while lifting your head (cow). Repeat 10-15 times.

Perform these stretches gently without bouncing. Consistency is key for improvement.