Low or mid back pain can be both debilitating and frustratingly limiting.

You may have a busy day planned—an outing with the family, a social event with friends, or an activity you’ve been looking forward to for months—only to be stopped in your tracks by a sudden ripple of pain in your back.

Don’t let your back pain stop you from enjoying life! A few simple stretches done every day can loosen the muscles and joints in your back, reducing low or mid back pain exponentially and decreasing the risk of muscle spasm, slipped disc, or other back problems.

Alleviate Low or Mid Back Pain With These 6 Stretches

Doctors, chiropractors, and physical therapists all agree that stretching is one of the best solutions to combat low or mid back pain. Stretching not only loosens up the muscles around your joints, but it gives you a fuller range of motion without pushing your connective tissue to their limits.

Here are a few of the best stretches for your lower and mid back:

Knee-to-Chest – This is an amazing stretch to lengthen your lower back, reducing the tension and stiffness in your spinal muscles.

Simply lie on your back on the floor, with your legs flat on the ground. Bring one knee up to your chest, hold for 20-30 seconds, then switch legs. Finish by bringing both legs up to your chest and holding for 30 seconds. You’ll find your spine feels so much better after just a few stretching sessions!

Seated Twist – If you’re feeling stiffness in your lower or mid back, give this twisting stretch a try! It will ­increase your range of motion and expand your ability to twist safely, which will drastically reduce your back injury risk during sports and weight training.

Sit on the floor with your legs crossed in front of you or extended straight out—whatever feels more comfortable. Sit up straight, place your right hand on your left knee, and use your hand to help twist your body as far to the left as you can. Hold for 20-30 seconds, taking deep breaths to help you twist farther into the movement. Come back to center and repeat on the right side.

Do this stretch 2-4 times per side every day, and you’ll find your entire spinal column moves much more easily and your spinal muscles are more relaxed.

Trunk Rotation – This twisting movement is particularly effective for your lower back, but it will work your entire spinal column, even your shoulders and neck!

Lie on your back with your arms spread out to either side of your body. Bring your knees to your chest, hold for a second, then twist to lower your bent knees to touch the ground on your right side. Go as low as you can, hold for 15-20 seconds, then twist over to the left side for another 15-20 seconds. Repeat for three times per side for a beautifully effective lower back stretch.

Cat-Cow Pose – This Yoga stretch is amazing for both your lower and mid back, one of the best ways to combat low or mid back pain while also increasing spinal flexibility and range of motion. Do this exercise every day—especially on the days when you’re dealing with a flare-up or back pain—and you’ll drastically improve your back health.

Start on your hands and knees, with your body in a natural position, hands beneath your shoulders and feet relaxed. Inhale and lift your head upward, thrust out your chest, and bring your stomach toward the ground. Hold for a moment, then exhale and lower your head to bring your chin toward your chest, arching your back as you do so. Hold for a moment, then inhale and lift your head again. Transition between the two poses (Cow with the head lifted, Cat with the spine arched) 5-10 times to loosen up your lower and mid back.

Seated Forward Bend – It’s not just your back muscles that contribute to back pain; your glutes and hamstrings also play a role in reduced lower body mobility, forcing your back muscles to compensate. Stretching out your glutes and hamstrings can help to reduce tension on your spine and encourage more natural movement.

Sit on the floor with your legs extended in front of you. Hold a Yoga cloth or bath towel in both hands. As you bend forward, loop the end of the cloth or towel around your feet and use it to pull yourself as far forward into the seated bend as possible. Hold for 20-30 seconds, return to an upright position for 10-15 seconds, then bend forward again. Repeat 3-5 times to maximize the lower and mid back stretch.

Passive Back Bend – When your back muscles are tight, this stretch can provide amazing relief from tension without your needing to do anything at all.

Roll up a Yoga mat or bath towel. Place it beneath you as you lie on your back. Relax every muscle in your back to maximize the passive stretch. Adjust the placement of the mat/towel to shift the focus of the stretch—beneath your lower back, mid back, or even beneath your shoulder blades to stretch out your neck, shoulder, and upper back muscles.

Back on Track: A Forever Cure for Low or Mid Back Pain?

If you’re dealing with back pain, you’ll love what Back on Track has to offer: not just a short-term solution, but long-term treatment.

In the Back on Track system, you’ll learn about the dangerous syndrome behind so many different back pains, and how your daily activities could be contributing to or worsening existing pains. But don’t worry: we’ll also arm you with a few simple weapons to combat back pain, including one simple yet highly effective breathing technique.

Thanks to Back on Track, you’ll finally say goodbye to your low or mid back pain forever!