Back pain is one of the most common health complaints worldwide. Whether it’s from long hours sitting at a desk, poor posture, or just general muscle tightness, many people experience discomfort in their lower back.

While there is no one-size-fits-all “cure,” research consistently shows that certain stretches — when performed properly and regularly — can reduce pain, improve mobility, and support long-term back health.

In this article, we dive into three evidence-based stretches that are simple to do at home and can help alleviate back pain.

Why stretching can help back pain

Back pain rarely arises out of nowhere — often, it’s the result of a complex interplay between muscle tightness, reduced joint mobility, and compensations in posture or movement. For example: tight hamstrings can p

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