This is a quick, friendly routine you can do at home when your back feels tight. Keep everything comfortable — the goal is to feel better when you stand up, not to force a stretch.
Quick relief (3–5 minutes)
Do this now
- Pelvic tilts: 8 slow reps.
- Child’s Pose: 6 slow breaths.
- Supine twist: 20 seconds each side.
Keep it comfortable
- Small range, smooth breathing
- Stop if anything feels sharp
Detailed guide
Goal
Reduce stiffness and settle the nervous system with gentle movement and breathing.
When it helps
- Stiffness after sitting or waking up
- A “tight” back that improves once you move
- Mild discomfort without sharp symptoms
When to skip / be careful
- Sharp pain, new injury, or rapidly increasing symptoms
- Pain that shoots down the leg and worsens with movement
The routine (6–8 minutes)
1) Pelvic tilts (warm-up)
Lie on your back with knees bent and feet on the floor.
- Gently flatten your lower back toward the floor (small movement).
- Then return to neutral.
2) Child’s Pose (breathing)
Hold for 5–8 slow breaths. Use a pillow under your chest if needed.
3) Supine twist (light)
Lie on your back, knees bent.
- Let knees drop to one side (only as far as comfortable).
- Keep shoulders relaxed.
- Breathe slowly.
Cues
- Keep it gentle (3–5/10 effort)
- Smooth breathing, long exhales
- Stop before anything feels sharp
Common mistakes
- Trying to “stretch hard” when the back is irritated
- Moving fast and holding breath
Dosage
- Once daily, or whenever you feel stiff
- Repeat a second round if it feels good
