Everyday Moves: 25 Gentle Exercises for Back Pain Relief

9. Cat Stretch Side-to-Side: Lateral Mobilizer

To add a touch of mobility to your routine, try moving your back gently side-to-side in a tabletop position. Start on hands and knees, then glide your hips slowly toward your right, returning to center, and then to your left. This lateral cat stretch brings much-needed relief to the side body—the often-forgotten oblique muscles and the quadratus lumborum (QL) along your waist.Keep your movements slow and mindful, only going as far as feels pleasant. This exercise helps reduce tension and tightness built up from repetitive movements or prolonged stillness (like watching TV or driving). Perform five to eight motions per side, always breathing deeply. If new to this stretch, reduce the side-to-side range of motion and use a yoga mat or towel under your knees for padding. Regular practice can make daily movements like bending or reaching feel lighter and easier.

10. Standing Side Stretch: Upright Tension Release

Standing side stretches offer relief whether you’ve just gotten out of bed or been sitting for far too long. Stand with feet hip-width apart and arms at your sides. Inhale and raise both arms overhead, then gently lean to one side, keeping your body in a straight line without rotating. Hold for a slow count of ten, return to center, and repeat on the opposite side.If balance is tricky or standing isn’t comfortable, do this same movement while sitting—the relief for your back and ribcage remains the same. Standing side stretches lengthen both the lower and upper back, relieve tension along the waist, and even aid in deeper breathing. Try two or three stretches on each side daily, noticing how your back responds to gentle lengthening from top to bottom.