Most of us will suffer from back pain or back ache at some point in our lives.  Gentle stretching and movement is often beneficial.

Osteopath Sarah Oliver suggests these stretches:


  • Knee Hugs

    1. Lay flat with your knees straight.
    2. Bend both knees and draw them up towards your chest.
    3. Clasp your hands round the top of your shin, just below your knees. If your
    knees are tender, you can clasp underneath the knees.
    4. Take a deep breath in. On the out breath, hug your knee firmly into your chest
    and hold for 10 seconds.
    5. Release the knees, straighten the leg and relax.
    6. Perform this sequence 3 times, once a day.


  • Upper Back Stretch

    1. Stand with your feet shoulder width apart.
    2. Put your hands on your hips.
    3. Carefully lean backwards and hold for 10 seconds.
    4. Perform 3 times, once a day.
  • Gluteal Stretch

    1. Sit upright and place your right leg over your left thigh.
    2. Gently lean forwards until you can feel a stretch in your right buttock.
    3. You may be able to increase the stretching sensation by pushing down on
    your right knee.
    4. Hold this position for 10 seconds.
    5. Repeat on the other side.
    6. Repeat steps 1-5 two more times. Perform twice a day.



Thankfully most cases of back pain are relatively short lived.  If your back pain doesn’t improve with stretching or is impacting on daily activities, consider seeing an osteopath or chiropractor or speaking to your GP.


Phone 020 8520 5268 to book an appointment.